Tuesday, July 7
WOD
Warm-up
1x Thru
10 Hip Circles (Fwd + Bwd)
10 Superman
10 Spiderman Lunge
10 Hollow Rocks
10 Clamshell Thrusters
2x Thru
10 Elbow Rotations
5 Kang Squat
10 Box Step up
A) 5-3-1-5-3-1 Front squat (no rack)
15 minutes to complete all 6 sets.
Home WOD:
If you don’t have access to more than weight perform 6 sets of 8 tempo bulgarian split squats instead.
B) 8 minute AMREP:
6 DB box step up
1 Roll to candlestick
6 DB box step up
2 Roll to candlestick
6 DB box step up
3 Roll to candlestick…
*Continue to add 1 roll to candlestick after each set of step ups until 8 minutes is up.
Home WOD:
Use odd object for step ups
Mobility:
1:00 Dragon
1:00 Pigeon
