WOD

050121

By April 30, 2021 No Comments
Saturday, May 1

WOD

Happy Birthday Rob Popovitch!

Warm-up:
10 Leg Swings
5 Deep squat complex
12 Speed skaters
14 Single leg v-up
6 Pushup+ Shoulder tap (L/R)+ Jump w/OH clap
24 High knees
10 Cat/cow
8 Bird dog
6 Spiderman lunge
2 DB Manmaker

WOD:
0:00 – 8:00
3 RFT:
4 DB Manmakers (50/35#)
8 Box jump (24/20″)
150m Run

8:00 – 16:00
2 RFT:
6 Manmaker
12 Box Jump
300m Run (150 x 2)

16:00 – 24:00
FT:
12 Manmaker
24 Box jump
600m Run (150 x 4)

Mobility:
1:00 Fragon
:30 Puppy
:30 Child’s pose

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