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
