Today's WOD (Workout-of the-Day)

Everyday, this FREE WOD is updated so that you can quickly and easily look up our recommended workout for the day. This will make sure that each day, you do something different that continues to push you to the next level.

Thursday 11/9/2017
Warm-up
Air bike 10 cal
Ski erg 100m
12 Tabata rds
5 Kettle bells
5 Burpees
Double unders
5 Pull ups
Mobility
Pigeon Pose – :30 Seconds Each Leg
Ankle Stretch – :30 Seconds Each Side
Overhead Stretch on Wall – :30 Seconds
BBB
Core
Ab roller 5x6
Teaching
Weightlifting
Back Squat (3x3 @65 )
Back Squat (2x2 @75 )
Back Squat (2x2 @85 )
Metcon
“Farmer’s Tan” (AMRAP - Rounds and Reps)
Teams of 2/3:
AMRAP 20:
200 Meter Farmers Carry (70’s/53’s)
800m run
200 Meter Farmers Carry (70’s/53’s)
75 Wall Balls (20/14)
Cool down
Walk 200m
FR- Low back /quads
LB- shoulders