Wednesday, July 29
WOD
Happy Birthday Paul Krivacek!
Warm-up:
5:00 AMRAP
5 Perfect Stretch (each side)
5 Up Dog Down Dog
10 Samson Lunge
10 Superman
5 Burpee
:30 Plank
WOD
A) For time: 100 Burpee
At the start of every minute, including the first minute
Perform 2 x (DB Snatch + Front rack Lunge/Lunge)
*15 Min Cap. Record tim.
Home WODers: Use odd object for snatch/lunge or do 1 wall walk up and 4 lunges at the start of every minute.
B) Accumulate 5:00 in Elbow Plank
Every time you break – 4 Kickthru Burpees
*If you know you have a plank >3minute (Bob) than make your plank weighted.
Mobility:
1:00 Seated straddle
1:00 Twisted 1/2 Lizard
