Wednesday, August 28
WOD
Warm-up:
8 Bootstrapper
10 Ring row
4 Inchworm lunge
200m Run
75′ Bear crawl
12 Figure-four glute bridge
12 Fire hydrant
8 Superman
8 Wallball
5 Kip swing
4 Pull-up or jumping pull-up
3 T2B or hanging knee raise
WOD:
A) 10-10-10 Back squat
*16 minutes, building. Build heavier than last week.
B) 7 minute AMRAP:
7 Pull-up (Jumping pull-up)
7 T2B (Hanging knee raise)
7 Wallball (20/14#, 11/10′ target)
7 Air squat
Mobility: (To be performed after class or at home)
1:00 Frog
1:00 Couch Stretch
