WOD

061623

By June 15, 2023 No Comments
Friday, June 16

WOD

Warm-up:
4 Up down dog
8 Bootstrapper
4 Inchworm
30 Jumping jax
10 Cossack squat
10 Bird dog
8 Superman w/:2 hold
:30 Deadbug
10 Top down deadlift
2 Rounds of:
14 Mountain climber
1 Rope get-up
5 Burpee

Partner WOD:

22 minute AMRAP
2 Rope climb (Rx-Legless, Scale to regular rope climb or 2-for-1 rope get-up)
12 Deadlift (Rx- 225/155, Scale I-185/125, Scale II- 135/95, Scale III-105/75)
20 Burpee Box jump (Rx-24/20″, Scale height as needed)

*With one person working at a time, accumulate as many rounds and reps as possible.

Mobility:
:30 Wrist/forearm stretch
:30 Child’s pose
:30 Happy baby
1:00 Seated forward fold
:30 Lying knee twist

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