Monday 051517


Published May 15, 2017


PreWod

Warm up:
3 min box breathing (5 count);
7 min wrist, hip and shoulder mobility

Metcon 1:
10 Rounds for time (23 min time cap)
100m Farmer Carry (50/35)
9x HR Push-ups
15x Slam Ball (30/20)

***Mandatory Rest 5 min***

Metcon 2:
Row 500m, :30 Sec rest,
400m, :20 Sec rest,
300m, :15 sec rest,
200m, :10 sec rest,
100m
*Or *
bike 1000m, :30 Sec rest,
800m, :20 Sec rest,
600m, :15 sec rest,
400m, :10 sec rest,
200m

*Running clock score total time: Metcon 1 + 5 min rest + Metcon 2
** Total time cap: Metcon 1 + 5 min rest + Metcon 2 = 37 min



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