Monday, March 1
WOD
Happy Birthday Emilee Phillippi & Andrew Feth!
Warm-up:
5 Inchworms
1 minute Calorie Row increasing intensity
then 2 Rnds of:
15 Air Squat
10 Pushup
15 Penguin jump
then
1 minute Calorie Row @ 80% effort
5 Deep Squat Complex
Warm-up DB Push Press w/ 5 on each side
WOD:
EMOM x 24 (6 sets)
Minute 1: 10-20 Calorie Row
Minute 2: 16-20 Single DB push press (8-10 each side, 50/35# Rx choose a weight that allows you to go UB)
MInute 3: 20-50 DU (35-75 SU)
Minute 4: Rest
Home WOD:
Sub 100-150m Run for row
Mobility:
:45 Archer in Samson lunge
:45 Lizard
