WOD
“Freaky 5k”
Every 6:00 x 5 Rounds:
1,000/800 Meter Row
Max Bodyweight Reps:
Round 1: Pull-ups
Round 2: Push-ups
Round 3: Sit-ups
Round 4: Air Squats
Round 5: Shuttle Runs
*Score = Total Reps
MOBILITY
1:00 Child’s Pose
AFTER CLASS
[STRICT PULL-UPS]
1 Max Unbroken Set then…
7 Sets of 40-50% Unbroken Set
Full Recovery Between Sets
AT HOME:
Every 6:00 x 5 Rounds:
1,000/800 Meter Row
Max Bodyweight Reps:
Round 1: DB Renegade Rows
Round 2: Push-ups
Round 3: Sit-ups
Round 4: Air Squats
Round 5: 10m Shuttle Runs
