WOD

060323

Saturday, June 3

WOD

Happy Birthday, Jorge de Leon Miranda!

Warm-up:
8 Bootstrapper
20 Rack hamstring stretch (10 each leg)
4 Up down dog
8 Perfect stretch
30 Jumping jax
10 Cossack squat
:20 Hollow hold
10 Superman
:30 Bike
:30 Wallball
:30 Burpee

WOD:
A) Box Squat (Box height should put you at parallel at bottom of squat)
4-4-4-4-4
*Build over the course of 14 minutes. Compare to 052023.

B) EMOM x 12 (4 sets)
Minute 1: Max air bike calorie
Minute 2: 10 Wallball + max burpee in remainder of time
Minute 3: Rest
*Record calories and burpees for each set.

Mobility:
1:00 Saddle (L/R/M)
1:00 Frog

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