WOD

011323

By January 12, 2023 No Comments
Friday, January 13

WOD

Happy Birthday Kelly Colacicco!

Warm-Up:
1:00 Leg Swings
1:00 Row Easy Pace
5 Up/Down Dog
10 Cossacks Squat
:40 Row Medium Pace
:40 Plank Hold
5 Push-Up + Shoulder Taps
10 Glute Bridge

Warm-Up Bench Press

WOD:
A) Every 5:00 for 15:00
10 Bench Press
500m Row

(Note: If your shoulders are cranky or sore, as your coach for a suitable substitution exercise.)

B) 10 Min AMRep
Max Plank Hold
Every Break: 150m Suitcase Carry

Mobility:
:45 Pec Mash
:45 Straddle L/R/M

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