Wednesday, August 17
WOD
Happy Birthday Ron “Hellcat” Bonjean!
Warm-up:
10 PVC passthrough
4 Up down dog
20 Shoulder tap in plank
10 Push up
200m Run
5 Scap pull
5 Lat pull
2-3 Strict pullup/ring row
3 Deep squat complex
1-2 Bar Muscle up or 2-4 Ring dip or Push up
WOD:
A) Every 2 minutes for 10 minutes (5 sets)
6 Bench press building
B) Every 2:30 minutes for 12:30 minutes (5 sets)
200m run
Max MU (Ring or Bar) or Pullup/ring row & Dip/push-up in remaining time.
(Scale run to 150 to allow for at least 1 minute of MU or PU/Dip
Mobility:
:45 Twisted cross
:45 Thread the needle
