22 May 2019

Warm-up

Choose: Run, Row or Bike

Athlete choice:
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km

Barbell warm-up

5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Mobility

Hips: 1:00/side:
TFL Smash (ball)
Lateral Quad Smash (roller)
Adductor Smash (roller)
Glute Smash (ball)then
Calf S&F (KB)
Pec & Shoulder S&F (ball)
Super Rack (PVC / band)
Straddle Side Reach

Metcon

5:00 Warm-Up
15:00 to complete A + REST
B ...

A: Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

B: 2019 CanEast Games WOD #1 - Sink or Swim (Time)

200m Row / 400m Bike / 10x 50' Shuttle Run
45 Squats
200m Row / 400m Bike / 10x 50' Shuttle Run
30 Squats
200m Row / 400m Bike / 10x 50' Shuttle Run
15 Squats
200m Row / 400m Bike / 10x 50' Shuttle RunTime Cap: 8:00
Rx+= Bike ...