Wednesday, March 31
WOD
Warm-up:
10 PVC passthrough
8 Spiderman lunge
1 minute row
10 Halo
5 Walk outs
6 Lat pull
5 Scap pull
5 Kip swing
2 Strict pullup
3 Kip pullup
8 Superman
8 Hollow rock
10 Shoulder tap in plank
1 minute row
WOD: EMOM x 18
Minute 1: 8-20 Row Calorie (Sub 150-200m run)
Minute 2: 8-18 Pullup (Home WOD sub renegade row)
Minute 3: 10-30 Shoulder tap (scale to box or plank)
Still sore and fatigued from the Open? Take it easy on this one, especially the pullups.
Mobility:
:30 Standing straddle
:30 Forward fold
:30 Puppy dog
:30 Half frog
