Friday, August 26
WOD
Warm up:
4 Inchworm lunge
8 Bootstrapper
12 Fire hydrant
16 Speed skater
16 DU/32 SU
14 Figure-4 glute bridge
12 Superman
10 Hollow rock
8 Sumo top down deadlift
A) 3-3-3-3-3
Sumo deadlift building
*12 minutes including warm up.
B) 4-5 RFT:
15 Russian KB swing (choose a load that allows you to go UB w/ perfect form)
45 DU (90 SU, RX+75 DU)
11 minute cap.
Mobility:
:30 Knees to belly
:30 Happy baby
1:00 1/2 straddle
