WOD

021922

By February 18, 2022 No Comments
Friday, February 19

WOD

Presidents’ Day Schedule (Monday, Feb. 21):
Classes at 6am, 6:45am, 9:15am, 5:15pm
Open gym at 5am, 12:30pm & 6pm

Happy Birthday Mark Oram!

Warm-up:
10 Leg swings
5 Inchworm pushup
10 Bootstrapper
Run 150m
8 Reverse lunge
10 T-spine opener
3-5 Strict pullup or ring row
10 Air squat
5 Deep squat complex
2 Rounds of:
5 Empty bar thruster
5 Pullup

WOD:
6-10 RFT of:
7 Thruster (95/65#)
10 Pullup (Jumping pullup)
150m Run
*28 minute cap.

Mobility:
1:00 Frog
1:00 Couch

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