Wednesday, February 5
WOD
Warm-up:
3 Inchworm lunge
10 Ring row
5 Yoga push-up
7 DB push press
8 Lat pull
6 Kip swing
6 Box step-up
4 Box jump over
10 Reverse snow angel
1-2 MU or 2-4 Ring dip/HRPU
3-5 Pull-up or jumping pull-up
WOD:
A) For quality:
Every 3 minutes for 12 minutes
20 DB box step-up (20/18″)
10 DB Z press
*Choose a load for step-up & z-press that allows you to complete each UB. Use same load for both movements.
B) 9 Minute AMRAP:
3 MU or 6 Dip (scale to HRPU)
6 Pull-up (Jumping or ring row)
9 Box overs (24/20″)
Mobility:
:40 Foam roll lat
:40 Foam roll calf
