WOD NOTES
Sustained aerobic effort.
Learn about your pacing and keep it smooth.
Fitness and Performance
Dynamic prep
Band triangle hip release x 30 sec
Band leg swing + leg press x 6’s
Bird dog x 6’s
30 minute AMRAP
Keeping HR -150
Row 40 Calories
Farmer carry x out and back
Row 40 Calories
Sled Walk x out and back
Row 40 Calories
Accumulate 2 minutes of plank
Sport
Dynamic prep
Band triangle hip release x 30 sec
Band leg swing + leg press x 6’s
Bird dog x 6’s
30 minute AMRAP
Keeping HR -150
Row 50 Calories
Farmer carry x out and back
Row 50 Calories
Sled Walk x out and back
Row 50 Calories
HS Walk x out and back
