Class WOD 8/19 - Oly / Oxidative
Today's Blog
Warm-up
Pre-WOD Mobility, Warm Up & Dynamic Movement
Pre-WOD Mobility
-- Mix of dynamic stretching & movement targeting the joints, levers and major muscle groups used in today's class.

Coaches' Warm Up & Dynamic Movement
-- To increase your heart rate and core body temperature
-- Specific movements to target the movement functions performed throughout today's class

All of the above will vary from coach-to-coach, and for each day.
WOD
Fitness
F.WOD: Metcon (Time)
*Fitness*
5 Rounds - 25:00 Cap
15 DB Thrusters
60 Jump Rope Singles
15 Ring Rows / SVPUs
30 AbMat Sit-ups
400m Run
Performance
WOD: Metcon (Time)
*Performance*
5 RFT - 25:00 Cap
12 Thrusters 95/65
36 Double Unders
12 CTBs
36 AbMat Sit-ups
400m Run

RX+
12 Thrusters 115/85
26 DUs
3 Bar MU
18 GHD sit-ups
400m Run