Saturday, September 5
WOD
Happy Birthday Julie Smith, Jeannette Haynie & Bryan Shadron!
Warm-up:
:30 each movement
Cossack squat
Bird dogs
Supermans
Renegade rows
Speed skaters
Air squats
Floor taps (F/M/B)
Jumping jaxs
Burpee
Partner WOD for time:
Run 800m
Pullup
Run 600m
DB Hang power clean (50/35#)
Run 400m
Burpee
Run 300m
DB Thruster (50/35#)
1 partner runs while the other completes max reps of Pullup, HPCL, Burpee, or Thrusters.
*25 minute time cap.
Home WODers:
Perform movements for the same amount of time that it takes you to run.
Sub renegade rows or sheet rows for pullups
Broad jump for clean
Air squat/Pike pushup up for thruster (if the run takes you :90 then do :45 air squat and :45 Pike pushups)
Mobility:
1:30 Lizard
