WOD

030922

By March 8, 2022 No Comments
Wednesday, March 9

WOD

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
10 Superman
20 Fire hydrant
10 Bird dog
4 Burpee
10 Wallball

WOD:
A) 5-4-3-2 Front squat
Build each set. 12 minutes including warm-up.

B) 7 minute AMReP of Wall ball shots (20/14#)
4 burpee at the top of every minute including the first minute.

Mobility:
1:00 Frog
1:30 Saddle or :45 Couch each side

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