040921

WOD

Warm-up:
10 Leg swing
5 Deep Squat Complex
250/200m Row
5 Inchworm
10 Air squat
10 Arm circles
5 Up/down dog
250/200m Row

WOD:
Quarterfinal Test 3

For time:
120 Wallball shots (20/14#)
120 Calorie row

Time cap: 20 minutes (actual cap is 15 for QF athletes)
If you are not finished at 15 minutes, record home many reps you have for BTWB.

Home WOD:
Partition as needed
120 Single arm DB thruster
120 Calorie row/90 calorie bike or 1 mile run

Mobility:
1:00 Pigeon
1:00 Lizard