WOD

061023

Saturday, June 10

WOD

Warm-up:
10 Leg swing
5 Up down dog
6 Spiderman lunge w/ reach
8 Bootstrapper
10 Tuck jump
8 Cossack squat
10 Bird dog
8 Superman
6 Front rack lunge
6 KB swing
6 Burpee

WOD:

A) 10-10-10-10 Front rack lunge
14 minutes including warm-up. Build each set.

B) 4-5 Intervals of:
20 KB swing (53/35#)
15 Burpee
Rest 1 minute after each round
*15 minute cap.

Mobility:
1:00 Puppy
1:00 Lizard

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