Sunday


Fox River Strength and Conditioning – Open Gym

Warm-up

Warm-up (No Measure)

Dynamic Warm-up x 8:00

Then,

Foam Roll 10 passes each

– Lats

– Quads

– IT Bands

– Thoracic Spine

Strength

Overhead Squat (6 x 3 r90 )

From the floor

Metcon

Metcon (Time)

3 RFT:

15 Calorie Row

15 Thrusters (95, 65)

Rest 5:00

3 RFT:

15 OHS (95, 65)

15 Calorie Assault Bike or Row

20:00 Cap

Extra Credit

Banded Pull Apart (3 x 25 r30)

KB Curl (3 x 10 r30)

Categories: WOD

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