By August 15, 2021 No Comments
Monday, August 16


Happy Birthday Ashley Manning!

200m Run
10 Leg swings
5 Up down dog
10 Shoulder circles
20 Jumping jax
10 Up down
30 Side to side hop
:30 Dead hang pullup bar
4 Deep squat complex
6-8 Lat pull
5 Box jump over (see how long 5 reps takes to determine if scaling will be necessary)
3 Burpee pullup (work on finding perfect positioning for hand placement on burpee so you can jump straight up to bar after burpee)

WOD: 100 Burpee pullup for time (Scale to 50 or 75 reps)
at the start of every minute, including the first minute perform 5 box jump over (24/20″)
If the box jump over take longer then :20 scale to 3 reps.
Rx= bar at a height above reach
*20 minute time cap.

1:00 Archer
1:00 Low dragon

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.