Thursday, January 28
WOD
Warm-up:
5 Inchworm
10 Bootstrapper
5 Burpee
10 Air squat
5 Burpee
10 Scales (5 each side)
5 Deep squat complex
10 Hollow Rock
WOD/Home WOD:
10-20-30-20-10
Wallball (20/14#) Rx+ 11/10′ target.
V-up (Scale to tuck-up)
Up/down
then
1000m Run (Scale to 600-800m run to finish in under 24 min.)
*24 minute cap.
Home WOD:
Normally I would have you sub thrusters for WB, but there are thrusters on Saturday, so instead sub:
5-10-15-10-5
Jump squat + DB push press
Mobility:
1:30 Straddle
1:30 Saddle
