Workout of the Day

Metropolis Fitness – WOD

Warm-up

Coaches Lead

Weightlifting

Power Clean + Hang Power Clean + Jerk (5x(1+1+1))

Metcon

Metcon (No Measure)

Metcon 190219

7 rounds of

5 second band resistance sprints with partner

Rest 1:30
Partner A Sprints, Partner B Assists then switch places

Sprint for 5 seconds max effort w/ band around hips

Partner holds resistance band applying resistance for sprinter then switch places

Each athletes performs 7 rounds of 5 second sprints

Cool-Down Flex

Supine banded hamstring stretch x 10(e)

Supine banded straight leg across body static stretch x :30(e)

Lying quad stretch x :30(e)