WOD
“STATION WAGON”
On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings (70/53)
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups
Minute 5: Calorie Ski or Row
Minute 6: Rest
*Score = Total Reps
1 Rep = 1 Calorie, 1 KB Swing, 10 Meter Shuttle Run, 1 AbMat Sit Up
Athletes will keep a running total of reps for each round and enter their Total Reps at the end of every round during their rest minute.
MOBILITY
1:00 Pigeon Pose (each side)
AFTER CLASS
4 Rounds for Quality
8 Single Dumbbell Bent Over Rows (each side)
10 Pausing Barbell Hip Bridges (0:03 pause at the top)
10 Strict Toes to Bar
