WOD

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By August 10, 2023 No Comments
Friday, August 11

WOD

Warm-up:
10 Leg swing
30 Shuffle split
4 Up down dog
8 Cossack squat
16 Single leg v-up
14 Single leg glute bridge
16 Fire hydrant
6 Spiderman lunge
7 Top down deadlift
7 Wallball
Warm up DU/SU

WOD: “Unbroken”
Every 6 minutes for 24 minutes:
5 Deadlift (Building)
30 Unbroken Wallball  Shot (20/14#)
60 Unbroken DU (Penguin jumps or 120 SU)
*Scale by breaking up wallball/DU. Scale wallball to 20-30 and DU to 40-50 to ensure at least 2 minutes rest.
**Record load and time for each set.

Mobility:
1:00 Child’s pose
1:00 Couch stretch

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