Friday, April 12
WOD
Warm-up:
10 Bird dog
10 Superman
6 Spiderman lunge
10 Cossack squat
4 Up down dog
10 Iron cross
12 Fire hydrant + scorpion kick
12 Single leg glute bridge w/ legs in figure 4
5 Top down deadlift
5 Strict press
Warm-up HSPU
WOD:
A) “Diane”
21-15-9
Deadlift (225/155#, no heavier than 65% of 1RM)
HSPU (DB strict press or 5-4-2 wall walk up)
*13 minute cap.
B) 10 minute AMREP Air Bike
In teams of 2, accumulate as many METERS as possible on the air bike.
Mobility:
:30 Cat cow
1:00 Lying knee twist
