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
