Friday, January 3
WOD
Warm-Up:
10 Leg swing
1:00 Row @ 70%
4 Inchworm lunge
5 Up down dog
6 Tricep push-up
7 Bootstrapper
9 Superman
10 Top down deadlift
1:00 Row @85%
10 Burpee
20 Mountain climber
:10 Hold at top of dip
:10 Hold at bottom of dip
3-5 Dip, Negative or HRPU
WOD:
A) 1k Row retest
*Compare to 112224
B) 5-7 RFT of:
6 Deadlift (Rx-250/175, scale to 65-70% of 1RM or less)
6 Ring Dips (Scale to Ring negatives, paralette dip or 10-12 HRPU)
*12 minute cap.
Mobility:
:30 Child’s pose
1:00 Lying knee twist
