3.10.18

WOD & FIT
Long Gone (AMRAP – Reps)
5 Rounds:

1 Minute Wallballs 9/6
1 Minute Dumbbell Snatches 22.5/15
1 Minute Calorie Bike
1 Minute Rest

*Score is lowest rep total across the five rounds.

Sc:
5 Rounds:
1 Minute Wallballs
1 Minute Dumbbell Snatches
1 Minute Cal Bike/Row/Ski/Runner

WOD WARM UP
## 1 Minute
Easy Bike
Active Samson + Air Squats

## :45 Seconds
Moderate Bike
Activer Spidermans

## :30 Seconds
Faster Bike
Push-up to Down Dog

## Medicine Ball Warmup
5 Stiff-Legged Deadlifts
5 Power Cleans
5 Front Squats
5 Press and Reach
5 Squat Cleans

## Pigeon Pose – 1 Minute Each Leg
## Child’s Pose on Medicine Ball – 1 Minute

– – – – – – – – – – – – – – – – – – – – –
30 Seconds Easy Bike
20 Seconds Moderate Bike
10 Seconds Fast Bike

5 Pausing Front Squats (WB)
5 Push Press (WB)
5 Wallballs

*Each Arm With Lighter Weight:*
3 Deadlifts
3 High Pulls
3 Strict Press
6 Alternating Dumbbell Snatches
– – – – – – – – – – – – – – – – – – –
*Each Arm With Workout Weight:*
3 Deadlifts
6 Alternating Dumbbell Snatches

### 1 Round
20 Seconds Wallballs
10 Seconds Rest
20 Seconds Dumbbell Snatches
10 Seconds Rest
20 Seconds Bike

CategoryWOD