WOD 111617

Benchmark Thursdays
Warm Up:

200m Run
Outside:
50' Butt Kickers
50' High Knees
50' Walking Lunges
50' Broad Jumps
Inside:
3 rounds
10 Air Squats
10 Push-Ups
10 Pass Thrus (PVC)


Strength/Technique Work:
Back Squat
5-5-5-5-5
For those new to class remember technique & form before weight, Listen to Coaching

Metcon:
Helen
3 rounds for time:
400m Run
21 Kettlebell Swings 1.5 pood 53#/1 pood 35#
12 Pull-Ups

Core Strength:
30 T2B/K2E/Hanging Knee Raises
Scale to your fitness level