Friday, August 6
WOD
Warm-up:
10 Leg swing
200 Run
3 Inchworm
6 Spiderman lunge
2 Rope get up
w/ empty barbell
2 (2 Front squat +Reverse lunge/lunge)
8 Single DB step up
20 Mountain climber
4 Dbl DB step up
WOD:
A) 2 Front squat + Lunge R + Lunge L
12 minutes to build to a heavy set.
B) 20 minute AMRAP:
1 Rope climb (2 Rope get up or 5 Ring row)
200m Run
1 Rope climb
12 Weighted box step-up (Rx-50/35#, 20/18″)
Mobility:
1:00 Fragon
1:00 Saddle
