WOD

022123

By February 20, 2023 No Comments
Tuesday, February 21

WOD

022123

Warm-Up:
4 Inchworm
30 Jumping jax
10 Hollow rock
10 Superman
Run 200m
75′ Walking Samson lunge
10 Bootstrapper
10 Top down deadlift
8 Box step over
8 Spiderman lunge
6 Box jump over

WOD:
For time
400m Run (Scale to 300m)
25 Deadlift (Rx- 225/155, scale to a load that allows you to complete in no more than 3 sets)
50 Box Jump Over (Rx- 24/20″, scale to a height that allows you to move almost continuously)
400m Run
50 Box Jump Over
25 Deadlift
400m Run (If it looks like you will finish in under 17 minutes, finish with a 600 or 800m run)
*22 minute cap.

Mobility:
:30 Cat cow
:30 Child’s pose
1:00 Lying knee twist

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