Monday, September 2
WOD
Happy Labor Day, classes at 8 & 9am!
Warm-up:
P1 Run 150
P2 Inchworm lunge
then switch
P1 Run 150
P2 10 Ring row + 10 Hollow rock
then switch
10 Cossack squat
8 Superman
6 Bootstrapper
5 Pull-up
3 BBJO
WOD:
Partner WOD! For time:
400m Partner Medball Run (20/14#)
100 Gorrilla burpee box over (20/18″)
400m Partner Medball Run
120 KB Swing (53/35#)
400m Partner Medball Run
140 Pull-up (Scale to Ring row, scale volume as needed)
400m Partner Run
160 Partner Medball sit-up (20/14#)
*30 minute cap.
Mobility: (To be performed after class or at home)
1:00 Foam roll Lat
1:00 Couch stretch
