Friday, January 29
WOD
Warm-up:
5 Bootstrapper
5 Yoga pushup
10 Snap to hollow hold
10 Snap to superman
10 Burpee
20 Mountain climber
3 Deep squat complex
Spend 3 minutes
Warming up pullup/dip or BMU
WOD:
A) For time:
20 Bar Muscle up
or
30-40 Pullup & Ring dip
*Scale as needed in order to complete in under 6 minutes.
B) 3-4 Rounds for Quality of:
20 KB Chainsaw Row (10 each side)
20 KB Swing
200m KB suitcase carry (switch sides halfway)
Rx-53/35#
*17 minute cap.
Home WOD:
A) Sub 40-50 DB Renegade row for pullup and either bench dip or push up for ring dip.
B) Use a DB and sub a 2 minute in place march for carry if performing indoors.
Mobility:
:45 Wrist/Forearm stretch
:45 Cat/cow
1:00 Puppy dog
