FIT

By March 25, 2015wod

PreWOD

Met Con
FIT

Warm up :
4 rounds 8 ea:
Squats, Push ups, sit ups, back Extensions , dips, pull ups
15 min time limit
Fit test : 2 min ME work with a partner.
Box jumps
Core : 2 mins ME Straight leg sit ups, Chinnies , v-ups , Flutter kicks, K2E

12 min AMRAP: 200 meter run, 8 Barbell body rows off the rack
8 hollow rocks, Squats, Strict press Choose your own weight.

Circuit 1: 30 sec X2
Shuttle runs, bear crawls , Hurdles, Bike, 

Circuit 2: 30 sec X2 
Ball Slams, Wall balls, Tornado ball, Speed Skaters , Slider plank to tuck

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