11.25.14 “Toe the Line”

November 24, 2014
image

530am'ers

TODAY’S WOD

MOBILITY WARM UP:
Learn to Use the Foam Roller
Quads, Hips, IT Bands

METCON
AMRAP 15
15 KB 1 Arm GTO (53,35)
15 Toe 2 Bars
15 Burpees

EXTRA CREDIT-CASHOUTS
ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday and Wednesday)
Long Interval Interval
5 Rounds
1k Row
or
800m Run Run
or
4 Minute Airdyne for Calories

REST 2 Minutes between Rounds

CORE
4×15 Weighted Back Extensions

Comments

comments

About the Author
  1. CC Engine Reply

    Hahaha! Joanie is an egg! Lol! Nice you guys!
    Jay- you gotta send me this pic! Lol! 🙂

  2. Adam Reply

    4 rounds + 24 (44# KB)

  3. Almen Reply

    4+4 Rx

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