WOD

070722

Thursday, July 7

WOD

Warm-up
:20 Each Movement x 2 Rounds
Jumping Jacks
Bootstrapper
Up/Down
Deep Squat Complex
Flutter Kicks
Skater Jumps
Air Squat
Burpee

WOD:
For time:
200 DU (400 SU)
15 Burpee (Scale to 10)
40 KB swing (Rx-50/35, scale as needed)
15 Burpee
30 Goblet squat + lunge+lunge (Same as swing)
15 Burpee
40 T2B (Scale to knee raise and/or 30 reps)
15 Burpee
40 Speedskater
1000m Run or Row (Scale to 600 or 800m)
*28 minute time cap.

Mobility:
1:00 Low Dragon
1:00 Lizard

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