WOD

031521

By March 14, 2021 No Comments
Monday, March 15

WOD

Happy Birthday Brandon McClung!

Warm-up:
4 Inchworm lunge
6 Step up
8 Air squat
10 Leg Swing
8 Tuck up
6 Burpee
4 Deep squat complex
Row 1 minute @ 70% effort

WOD:
Every 3:30 for 21 minutes (6 sets)
300m men/250m women row (scale to 250/200m)
20 Box Jump (20/18″, scale to 14)
*10 Front Squat
Rx-105/75
Scale II 85/55
Scale 1 45/35
*If you don’t have at least :45 rest in round 1, scale row and/or box jump.

Home WOD:
Every 3:30 for 21 minutes
Bike/Row/Row ~1 minute round 1 and match that in the following rounds
20 Box jump or odd object jump over
10 DB Front squat

Mobility:
1:30 Pigeon

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