Wednesday, May 13
WOD
Warm-up:
5 Deep squat complex
10 Spiderman lunge
5 Yoga push-ups
then
3 Rounds of
3 Row/pull-up
5 Broad jump
7 Air Squat
:20 Run in place
“Lumberjack 20″ Hero WOD:
For Time
20 DB Deadlifts (50/35, BB 105/75)
400 meter Run
20 DB/KB Swings (50/35)
400 meter Run
20 Single arm Overhead Squats (50/35, BB 75/55)
400 meter Run
20 Burpees
400 meter Run
20 Chest 2 bar pull-Ups
400 meter Run
20 Box Jumps (24/20”)
400 meter Run
20 Dumbbell Squat Cleans (50/35)
400 meter Run
*35 minute cap
Mobility:
1:00 Rainbow stretch
1:00 Frog
