WOD

012221

By January 21, 2021 No Comments
Friday, January 22

WOD

Warm-up:
10 Leg swings
12 Reverse lunge
14 Bent over BB row
12 Cossack squat
10 Knee to elbow in plank
8 Spiderman lunge
6 Lat pull
4 Pullup
2 C2B pullup

WOD/Home WOD:
A) 4 rounds, each for time of:
10-15 Chest to Bar Pull-up (scale to Chin over bar or Jumping pullup)
15 Front rack Lunge (105/75#, 85/55, 65/35)
:90 rest after each round
*14 min cap

B) 4 Rounds of:
:20 Plank hold
:20 Side plank L
:20 Hollow hold
:20 Side plank R

Mobility:
1:00 Puppy dog
1:00 Samson lunge/couch stretch

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