WOD
“SLALOM”
For Time:
500/400 Meter Row
21 Lateral Burpees Over Rower
500/400 Meter Row
18 Lateral Burpees Over Rower
500/400 Meter Row
15 Lateral Burpees Over Rower
500/400 Meter Row
12 Lateral Burpees Over Rower
500/400 Meter Row
9 Lateral Burpees Over Rower
500/400 Meter Row
6 Lateral Burpees Over Rower
500/400 Meter Row
3 Lateral Burpees Over Rower
500/400 Meter Row
*Score = Time it takes to complete the workout
MOBILITY
1:00 Pigeon Pose (each side)
AFTER CLASS
[CORE CASH OUT]
Total Time = 16x 0:20 Work + 0:10 Rest
4 Rounds (2:00 total):
0:20 Hollow Body Rocks + 0:10 Rest
4 Rounds (2:00 total):
0:20 Alternating Side Planks + 0:10 Rest
4 Rounds (2:00 total):
0:20 Hollow Body Knee Tucks + 0:10 Rest
4 Rounds (2:00 total):
0:20 Alternating Side Planks + 0:10 Rest
