WOD

051323

By May 12, 2023 May 14th, 2023 No Comments
Saturday, May 13

WOD

Warm-up:
4 Inchworm lunge
20 Jumping jax
6 Bootstrapper
Run 150m
4 Up down dog
10 Reverse lunge
10 Hollow rock
10 Reverse snow angel
4 Step-up
5 Box jump
5 Burpee
Warm-up FR lunge and front squat

WOD:
Partner WOD
2 Rounds for time and max reps of:

150m Run

Front Rack Lunge (Rx-115/80, Scale I-95/65, Scale II-75/50, Scale III-55/35)

150m Run x2

Box jump (20/18″)

150m Run x 3

Front Squat (Rx-115/80, Scale I-95/65, Scale II-75/50, Scale III-55/35)

150m Run x 4

Burpee

*P1 Runs while P2 completes AMREP of movement, then switch.
If Round 1 takes longer than 18 minutes, scale round 2 by reducing the run to 100m.
**36 minute cap.

Mobility:
1:00 Couch
1:00 Lizard

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