Thursday, January 13
WOD
Warm-up:
10 Leg swings
8 Air squat
10 Starfish situp
:10 Hollow hold
10 Bird dog
10 Superman
4 Deep Squat complex
8 Up down
10 Penguin jump
20 SU
10 DU
5 Wallball
200m Run
WOD:
For time:
10-20-30-20-10 Wallball (20/14#) Rx+ 11/10′ target.
10-20-30-20-10 V-up (Scale to tuck-up)
20-40-60-40-20 DU (2-for-1 Singles)
then
1000m Run (Scale to 600-800m run to finish in under 24 min.)
*24 minute cap.
Mobility:
1:00 Foam roll IT band
1:00 Foam roll quads
