WOD

081223

By August 11, 2023 No Comments
Saturday, August 12

WOD

Join Coach Abby and the Logans for their last workout at CF MVA! Coach Abby will be moving to Richmond with her girlfriend
for a new job assignment. Janet and Evan Logan will be moving back to Ohio. You guys will be missed!!

Warm-up:
200m Run
3 Inchworm lunge
5 Up/down dog + walk the dog
10 Floor slides
10 T-spine opener
10 Ring row
75′ Bear crawl
2 Rounds of:
5 Strict press
2-4 Strict pullup
10 Tuck up

WOD:
A) 4-4-4-4 Strict press
Build over the course of 10 minutes.
Compare to 062023

B) For time:
24 Pull-up (Scale to 14 reps or ring row)
16 Shoulder to overhead (Rx-135/95, scale as needed)
800m Run

16 Strict Pullup
14 S2O
600m Run

14 Chest to bar Pullup
12 S2O
400m Run
*20 minute cap.

Mobility:
:45 Puppy dog
:45 Eagle
:45 Low dragon

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