Saturday, September 3
WOD
Happy Birthday Bethany Stalder!
Warm-up:
4 Inchworm lunge
8 Air squat
Run 200m
4 Yoga push-up
:20 Handstand hold wall/box
30 Jumping jax
8 Step up
4 DSC
8-10 Wallball
15 Penguin jump
20 Single under
10 Single double
5 Kip swing
5 pull-up
3-5 ring dip + :3 hold in support or 5 push-up + hold high plank
3 minutes to warm up muscle up or practice pull-up/dip
WOD:
For time:
100 DU (200 SU)
75 Wallball shot (20/14#, scale to 50)
50 Box Jump (24/20”, scale to step-up)
25 HSPU(scale to pike push-up or HRPU)
15 Ring or Bar MU or 30 pull-up & Dip
25 HSPU
50 Box Jump
75 Wallball
100 DU
*28 minute cap.
Mobility:
1:00 Couch
1:00 Pigeon
