Friday, August 9
WOD
Happy Birthday, Callie Heisner!
Warm-Up:
:45 Row
:45 PVC passthrough
:45 Air bike
10 Shoulder rotation on wall
1 Wall walk up w/ :10 hold
10 PVC halo
12 T-spine opener
:30 Row
:30 Air bike
Warm-up HSPU
WOD:
A) 4-5 RFT:
20/16 Calorie Row
15/12 Calorie Air bike
10 Handstand push-ups (Scale to 10-15 HRPU)
*16 minute cap.
B) 1RM Strict press
8 minutes to build to a heavy single.
Mobility (after class):
1:00 Archer
1:00 Eagle
