Wednesday, July 22
WOD
Warm-up:
2x Thru
200m Row
150m Run
10 Reverse Lunge
5 Push-up + K2E/K2E
WOD:
A) 800m Run or 1000m Row
40 DB Manmaker (35/25#)*
800m Run or 1000m Row
*DB Manmaker:
Push-up/Row/Row/Power Clean/Lunge/Lunge
**20 Minute cap.
B) 4 Rounds
:15 Front Support on Rings or box
:15 Rest
:15 Bottom Dip Hold on rings or box
:15 Rest
:15 Bottom Row Hold, towel hold
:15 Rest
Home WOD:
Sub 80 mountain climber and side step overs for run/row
Push up/shoulder tap L/R+broad jump + tuck jump for MM
Mobility:
1:00 Archer
1:00 Pigeon
