Wednesday, January 20
WOD
Warm-up:
6 Walk outs
6 Up/down dog
6 Burpee
12 Air squat
6 Bootstrapper
6 Superman
6 Hollow rock
6 Tuck up
2 Wall walk up or 4 box walk up
5 DB Front squat
5 HSPU or 5 Pike pushup
20 Calorie Row
WOD:
50-40-30 Calorie Row
20-15-10 HSPU (Pike pushup)
30-25-20 DB Front Squat (50/35#)
*Scale as needed order to finish in under 25 minutes.
Home WOD/Zoom:
Same as above.
Sub 800/600/500m Run for row
Mobility:
1:00 Frog
1:00 Saddle
:30 Archer
:30 Straddle
