Saturday, August 13
WOD
Warm-up:
10 Leg swing
6 Bootstrapper
8 Air squat
10 Superman
8 Scorpion
10 Hollow rock
6 Plank lunge w/ rotation (rotate arm up to sky w/ same side arm as lead leg, hold 2-3 seconds)
5 Front squat w/empty bar w/ 2 second hold in bottom
150m Medball Run
10 Wallball
WOD:
A) Front squat wave
5-3-1-5-3-1
15 minutes including warm-up.
Compare to 041922 or 042522
B) Every 4 for 16 minutes
200m Medball run
20 Wallball (Rx+25 reps, Scale to 15 reps 20/14#)
Mobility:
1:00 Saddle
1:00 Twisted lizard
