Monday, July 20
WOD
Happy Birthday Roger!!
Warm-up:
7:00 AMRAP:
10 Pass Thru
10 Halo (5 each side)
10 Good Morning
20 Shoulder Taps in Plank
10 Bootstrapper
10 Scorpion
:30 Wrist Stretch
A) 5 Rounds
8 Strict Press (Building)
16 Russian Swings (70/53#)
:45 HS Hold
2:00 Rest
Bodyweight/Home WOD:
8 pike pushup
16 Odd object swing or 8 Broad jump
:45 Handstand hold
B) Capacity WOD
EMOM x 5
:15 Flutter Kicks
:15 Hollow Hold
:30 Knees to Chest (slow constant movement)
Mobility:
1:00 Eagle
1:00 Side puppy
