Thursday, July 4
WOD
Happy Birthday, Adam Schmitz!
Warm-Up:
5 minute AMRAP
4 Inchworm
6 Spiderman lunge
8 Narrow stance air squat
10 Penguin jump
200m Run
then
2 Man-maker
6 Box jump
Warm up DU
Partner “1776” WOD!
For time:
4 Hundred Meter Run (Scale to 300)
17 Roll to candlestick
76 Double Under (152 SU)
4 Hundred Meter Run
17 Man-maker (35/25#)
76 Box jump (24/20″)
4 Hundred Meter Run (Scale to 300)
17 Roll to candlestick
76 Double Under (152 SU)
4 Hundred Meter Run
17 Man-maker (35/25#)
76 Box jump
*One partner working at a time, except for the run.
Mobility:
1 minute calf roll
1 minute couch stretch
