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

1/12/18 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

METCON (AMRAP-ROUNDS)

Muscle Endurance

8 Minute EMOM
5 Thrusters 95/65
5 T2B

METCON (TIME)

“Girls Night Out”
with a partner

“Nancy” & “Helen”

Nancy
5 rounds of:
400m Run
15 OHS (95/65)

Helen
400m run
21 KB swings (53/35)
12 Pull ups

**Partners will run together for all rounds**

30 minute cap

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