Friday, January 7
WOD
Warm-up:
10 Leg swing
10 Bootstrapper
20 Speed skater
5 Up down dog
10 Fire hydrants
10 Bird dog
10 Superman
10 Top down deadlift
10 Burpee
2 Rope get-up
WOD:
A) 10 minutes to warm-up to a moderately heavy deadlift
B) 7-10 RFT of:
2 Rope climb (Rx- legless, Scale I-Use legs, Scale II- Rope get-up)
7 Deadlift (Use 80% of Part A)
Mobility:
:30 Child’s pose
1:00 Seated twist
