Tuesday, February 15
WOD
Happy Birthday Evan Eile!
Warm-up:
2 Rounds of:
5 Pushup
7 Air squat
9 Hollow rock
then
8 Reverse lunge
8 Bootstrapper
8 Curtsy lunge
4 Deep squat complex
8 Superman
16 Fire hydrant
10 Bird dog
6 Wallball
6 DB lateral step over
WOD:
A) 5 minutes to warm up to 75% of 1RM Front Squat
then
EMOM x 5
1 Front Squat @75%
B) 4 Rounds for quality:
12-20 Unbroken Wallball
12-20 Single DB lateral step over (50/35#, 20/18″)
*12 minute cap.
Mobility:
1:00 Lizard
1:30 Saddle
