Thursday, June 20
WOD
CF MVA 10 Year Anniversary Party RSVP!
Warm-Up:
1 Minute inchworm lunge
1 Minute row
10 Wall squat
10 Hollow rock
10 Iron cross
15 Penguin jump
6 Wallball
Warm-up DU/SU
WOD:
A) EMOM x 9 minutes
Minute 1: Max Double-under/Single-under
Minute 2: Max Calorie Row
Minute 3: Max Wallball Shot (20/14#)
Rest 3 minutes
then
B) Complete same amount of work as EMOM for time.
*12 minute cap.
Mobility:
5 minute foam roll
