Wednesday, September 4
WOD
Warm-up:
75′ Trinity
75′ Walking lunge with a twist to each side
200m Run
8 Bootstrapper
8 Superman
16 Figure 4 glute bridge
8 Hollow rock
4 Spiderman lunge w/ reach
5 Lat pull
4 Knee raise
3 Alternating knee raise/T2B
8 Squat jump
WOD:
A) 10-10-10 Back squat
*16 minutes, building. Build heavier than last week.
B) Against a 12 minute running clock:
50 T2B (Scale to a hanging knee raise or V-up)
50 Wallball (20/14#)
Max burpee to a 45# plate in remainder of time.
Mobility: (To be performed after class or at home)
1:00 Frog
1:00 Lizard
