WOD

081721

By August 16, 2021 No Comments
Tuesday, August 17

WOD

Happy Birthday Ron “Hellcat” Bonjean!

Warm-up: 2x thru
:30 each movement
Bootstrapper
Air bike
Inchworm
Speed skater
Air squat
Air bike
Superman
Tuck up

WOD:
A) 10-8-6-4-2
Front squat
*12 minute including warm-up

B) 21-15-9
Air bike calorie
Wallball (20/14#) Rx+ 11/10′ target
KB swing (Rx 53/35, Scaled 35/25, Rx+62/45#)
*13 minute. Scale to 15-12-9 in order to complete under cap.

Mobility:
1:00 Frog
1:00 Saddle
1:00 Forward fold

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