WOD

071423

By July 13, 2023 No Comments
Friday, July 14

WOD

Warm-up:
10 Leg swing
10 Bootstrapper
10 Bird dog
6 Spiderman lunge
20 Side to side hops
6 Cossack squat
5 Step up
5 Air squat
5 Box jump
5 Wallball

WOD:
A) Back squat
12 minutes to build to a heavy set of 5.

B) Every 3 minutes for 12 minutes:
15 Box jump (Rx-24/20)
Unbroken set of Wallball (Rx-20/14#, scale weight as needed in order to get a minimum of 15-20 reps per round)
Record total WB for each of the 4 rounds.

Mobility:
:30 Child’s pose
1:00 Lizard

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