WOD

060821

Tuesday, June 8

WOD

Happy Birthday Jack Liang!

Warm-up:
4 Inchworm lunge
5 Up down dog
8 Bootstrapper
10 Superman
12 Starfish situp
10 Cossack squat
8 Wall squat w/ 3 second descent
5 Burpee
4 Deep squat complex

WOD:
A) 12 minutes to build to a heavy 3 rep Tempo Front Squat
3 second descent w/ no pause at bottom.

B) 3 Rounds for time of:
20 Front rack reverse lunge (115/80, 95/65, 75/50, 55/35#)
30 Burpee (scale to 20)
*11 minute cap.

Mobility:
1:00 Frog
1:00 Pigeon

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