Saturday, January 8
WOD
Happy Birthday Alex Wray!
Warm-up:
10 Leg Swing
4 Inchworm
10 Cossack squat
5 Superman
12 Single leg v-up
10 Up down
10 Scales
2 Rounds of:
6 Back squat
6 Push press
6 Box jump over
WOD:
A) Every 3 minutes for 12 minutes
7 Back squat building
B) Ladder AHAP in 12 minutes:
10-20-30-40…
Push press (Rx-95/65, Scale I-75/50, Scaled II- 60/45, Scaled III- 45/35) This should be light!
Box jump over (24/20″)
Mobility:
1:00 Lizard
1:00 Pigeon
