4130 MENNES AVE HNGR 1
RIVERSIDE, CA 92509
(951)742-7025

1/10/18 WOD

January 08, 2018

WARM UP

6 laps around the cones
High Knees
Butt kicks
Side shuffle to Left
Side shuffle to right
Broad Jump our land in squat
Frankenstein Walks
Glute stretch (ankle on top of knee and squat)
Walking knee to chest hamstring strech
Walking lunges with arm raise vertical then lateral
Back ward walking lunges
10 PVC pass through forward
10 PVC pass through backward
10 PVC around the world left and right

WEIGHTLIFTING

COMPLEX:

3 Hi-Hang Cleans + 3 Front Squats

*18 minutes to est. a heavy complex

METCON (TIME)

21-15-9
C2B
KB swings 70/53

400m with Fire Hose between rounds

15 min Cap

ACCESSORY WORK

9 mins of PLANK

1 minute regular plank
1 minute left side plank
1 minute right side plank

rotate after each minute for a total of 9 minutes

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