WOD

081723

By August 16, 2023 No Comments
Thursday, August 17

WOD

Happy Birthday, Ron “Hellcat” Bonjean!

Warm-Up:
7 minute AMRAP
Row 200m
75′ Walking Samson lunge
Run 200m
4 Walkout
4 Up down dog
:10 Active hang pullup bar + 5 Knee raise
4 DSC

WOD:
26 minute AMRAP of:
500m Row
20 T2B
22 Burpee to a 45# plate

400m Row
24 V-up
20 Burpee to a plate

300m Row
28 Abmat sit-up
18 Burpee to a plate

Mobility:
:30 Saddle
:45 Foam roll quad
:30 Side puppy
:45 Foam roll lats

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