Monday, February 22
WOD
Warm-up:
10 men/7 women Calorie Row
8 Reverse lunge w/ 2 second pause
30 Shuffle split
7 Goblet squat
14 Penguin jump
4 Spiderman lunge w/ 2 second pause
4 Up/down dog + walk the dog
3 DB power clean
3 DB squat clean
WOD: Every 4 minutes for 24 minutes:
10-20 Calorie Row
7 DB Squat Clean (50/35#)
21-42 DU (2-for-1 SU)
*Scale in order to have at least 1 minute rest.
Home WOD:
Sub 150-200m Run for Row (Roughly 1 minute)
Sub 1-for-1 Penguin jumps or 2-for-1 DB toe taps for DU
Mobility:
1:00 Lizard
1:00 Frog
