Friday, August 7
WOD
Warm-up:
5 Floor Tap
10 Cossack squat
10 T-Spine rotation (5 each side)
10 Hamstring walk-outs
5 PVC Windmill
10 SDHP with PVC
WOD:
Every 2:00 for 12:00
5 Sumo Deadlift
Build Each Set
Every 4:00 for 12:00
6 DB Windmill (3/side)
150m KB Suitcase Carry (70/53# switch halfway)
Home WODers:
Every 4 minutes for 6 sets
10 Split stance DB deadlift
6 DB windmill (Odd object)
:90 Suitcase march (:45 each side)
Mobility:
1:00 Forward fold
1:00 Seated twist
