Friday, June 25
WOD
Warm-up:
8 Bootstrappers
8 Reverse lunge
8 Superman
8 Hollow Rock
8 Single leg glute bridge w/ 2 second hold at top
8 Top down deadlift
16 Speed skaters
200m Run
8 Burpee
8 Lat pull
4 Pullup
WOD:
Every 6 minutes for 18 minutes:
10 Deadlift (Rx 255/175, Scaled 195/135, 155/105, 115/80, 80/55)
200m Run
20 Pullup (Scale to 12-15 reps)
200m Run
*If Rnd 1 takes longer than 5 minutes scale pullups to 12-15 and/or run to 150m.
**If Rnd 1 takes less than 4 minutes, add 5-7 pullups.
Mobility:
:30 Standing straddle
:30 Child’s pose
1:00 Forward fold
:30 Lying knee twist
