Thursday, September 1
WOD
Happy Birthday Dave Acerra!
Warm-up:
5 Inchworm
8 Spiderman lunge
20 Shoulder tap in plank
10 Reverse lunge
4 Deep squat complex
10 Tuck up
Run 75′ + 4 burpee, Run + 3 burpee, Run + 2 burpee, Run + 1 burpee
WOD: 20 minute AMRAP
75′ OH walking plate lunge (Rx-45/25, Scale I- 25/15, Scale II- 15/10, Scale III-PVC)
20 V-up (Scale to 14 and/or tuck-up)
75′ Bear crawl
1 minute rest
Mobility:
1:00 Foam roll lats
1:00 Foam roll hamstrings
1:00 Foam roll T-spine holding onto pullup rig
