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WOD 201215 - TUESDAY

*Attention all GOVGUAM Members: Aetna International requires an additional form to be completed by all subscribers to hold an active gym membership with us. If you have not completed the Aetna Gym Form, please click here to fill it out. Please return completed forms to the front desk or email it to aetna@crossfitlattestone.com


 

WARM UP

Coach's Stretch

Shoulder Mobility / Lat Stretch


3 RDS

100m Run or 30s on Bike/Row

6 PVC OHS

4 Scap Pull Ups

6 Dead Bugs


 

Skill / Strength


4x6

Tempo OHS (3/1/0/1)

light load


Superset:

3-6 Strict Pull-up


 

WOD

"Metabolic Conditioning"


4 RFQ


Choose bike/row/run:

500m/400m Row

30/24 Cal Bike

400m Run

*perform at 80-85% capacity

(hint: should not be able to hold a conversation)


25 Alt. V-Ups

*optional: weighted alt. V-ups

choose wall ball as weight


TC: get it done

 

Post WOD Accessory:


100m Heavy DB Farmer Carry

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