Wednesday, March 30
WOD
Warm-up:
10 Leg swing
4 Inchworm lunge
150m Run
10 Bootstrapper
10 Reverse lunge
10 Superman
8 Spiderman lunge
12 Air squat
150m Run
WOD: Every 4 minutes for 20 minutes (5 sets)
12 Back Squat (Rx-185/135, Scaled I-145/100, Scaled II-, 115/80 Scaled III- 95/65)
300m Run (Scale to 200)
*If you have less than a minute rest on round 1, scale run to 200m and/or reduce weight on squat.
Record each round time.
Mobility:
1:00 Fragon
1:00 Saddle
