Workout of the Day


Workout of the Day

Metropolis Fitness – WOD


Coaches Lead

Functional Strength

Every minute for 12 minutes

A) 10 Single Dumbbell banded bent over row

B) 5 Box Jumps (as high as possible)

C) 10 Medball slams

D) 50 ft.(E) Kettlebell one arm overhead and other arm farmer carry

*Banded bent over DB row: hitch band low on rig and around DB handle. Hold DB by both

heads, step back to add band tension, bend over and row.


2k Row (Time)

Max Effort 2k Row
Row 2,ooo meters for time

Cool-Down Flex

Slow row x 2:00

Couch stretch x :30E

Lying bent leg across body x :30E