Tuesday, July 6
WOD
Happy Birthday Ken Goetz!
Warm-up:
4 Inchworm lunge
8 Bootstrapper
4 Up down dog
10 Tuck-up
10 Superman
10 Single leg glute bridge
10 Fire Hydrant
20 Speedskater
7 Burpee
4 Deep squat complex
WOD:
A) 3-3-3-3-3 Box Squat
* 12 minutes including warm-up.
B) 4 Sets of:
1 Minute Max assault bike calorie
1 Minute Max Roll to candlestick box jump (24/20″) Sub Narrow stance toe forward air squat + box jump/step-up
1 Minute Rest
Mobility:
1:00 Couch stretch
1:00 Lying Knee twist
