Wednesday, January 3
WOD
Warm-up:
5 Up down dog
10 PVC passthrough
16 T-spine opener
6 Spiderman lunge
:30 Hollow hold
10 Iron cross
10 PVC Halo
10 Wall slide
1 Wall walk up
10 Top down deadlift
7 Muscle clean
5 Power clean
5 Lateral burpee over bar
WOD:
5-6 RFT:
3 Wall walk up (Pike walk up)
5 Power clean (Build each set)
15 Lateral burpee over bar
*If Round 1 takes longer than 3 minutes, scale to 2 walk up and 7-10 burpee.
*22 minute cap.
Mobility:
:30 Cat cow
:30 Child’s pose
1:00 Lying knee twist
