WOD for 092319

Hip Mobility/Calf and Foot Prep

Strength: Backsquats

 Every 2:00 x 4 sets

5 reps @ 65-70%

*These DO NOT need to be heavy. I just want ya’ll to move some weight and practice hitting great depth

Conditioning:

Cardio Palooza (17 Min)

*Rotate through the stations

*Each Station is 5 mins straight at that station.

*Wear a watch for the runs

EMOTM x 5

Run

Comp: 200 Meters

Fitness: 150 Meters (to the end of Hutchins Pizza)

GPP: 100 Meters (to the metal plate on the sidewalk)

Health: 100 Meters

Rest 1:00

EMOTM x 5

Row

Comp: 18/15 cals

Fitness: 15/12 cals

GPP: 12/9 cals

Health: 10/7 cals

Rest 1:00

EMOTM x 5

Situp

Comp:  15 GHD Situps

Fitness: 20 Situps

GPP: 15 Situps

Health: 10-12 Situps