WOD

042121

By April 20, 2021 No Comments
Wednesday, April 21

WOD

Warm-up:
7 minute AMRAP:
:45 Row
4 Inchworm pushup
10 Shoulder circles
4 Deep squat complex
:45 Row
5 Kip swing
3-5 Pullup

WOD:
5 Rounds of:
:60 Row for calories
:15 Rest
:30 Ring dip (HRPU)
:15 Rest
:60 Row
:15 Rest
:30 Pullup
:15 Rest

Record total row calories, dip and pullup.

Home WOD:
Sub Renegade row for pullup and HRPU for Dip

Mobility:
1:00 Side puppy
1:00 Lizard

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