WOD

082323

By August 22, 2023 No Comments
Wednesday, August 23

WOD

Happy Birthday, Jamie Barber!

Warm-up:
150 Run
10 Air squat
10 PVC passthrough
6 Spiderman lunge
4 Up down dog
10 PVC OHS in pullup rig
10 T-spine opener
10 Hollow rock
10 Wallball shot

WOD:
A) Every 1:45 for 4 sets
3 Overhead Squat with 3 second pause in bottom (Building)
then
6 minutes to continue to build 3 OHS w/ no pause

B) “Karen”
150 Wall ball shots for time (20/14#)
Scale to 100 reps and/or a lighter ball.
*12 minute time cap. Compare to 072622.

Mobility:
1:00 Puppy dog
1:00 Archer

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