WOD

031021

By March 9, 2021 No Comments
Wednesday, March 10

WOD

Warm-up:
250m Row
10 Bootstrapper
30 Shuffle split
10 Top down deadlift
15 Penguin jump
30 Single under
5 Burpee
10 Bird dog
10 Hollow rock
5 Burpee

For time:
1000m Row
30 Deadlift (135/95#, this should be LIGHT!)
100 DU (150–200 SU)
20 Deadlift
100 DU
10 Deadlift
100 DU
1000m Run
*Scale in order to complete in under 20 minutes.

Home WOD/Zoom:
Sub 800m Run for Row
30 DB Deadlift
100 DU or Penguin Jumps
20 DB DL
100 DU
10 DB DL
100 DU
1000m Run

Mobility:
:30 Standing forward fold
:30 Child’s pose
:30 Lying knee twist
:30 Cat/Cow

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