Thursday, July 18
WOD
Happy Birthday, Steve Bond!
Warm-Up:
4 Inchworm
10 Leg swing
75′ Each
Over & Under the fence
Bear Crawl
High knees
Butt kicks
Side shuffle
Crab walk 1/2 length of room
Carioca
Burpee broad jump
WOD:
“July Challenge”
1:00 Max DU/SU
Straight into
For time:
100 Lateral Burpee over DB (Scale Burpee volume to 50 or 75)
200 DU or 300 SU
100 DB plank pull through (Rx-40/30#, Scale DB load to 30/20 and/or volume to 70)
*At the start of every minute perform 5 Abmat situp + 10 medball russian twist (scale volume to keep under :20).
**28 minute cap. Complete all reps of one movement before moving onto the next.
Mobility:
:45 Foam roll calf
:45 Foam roll quad
:45 Foam roll lat
