Wednesday, September 13
WOD
Happy Birthday, Scott Porter!
Warm-up:
6 Spiderman lunge
10 PVC passthrough
5 Yoga pushup
10 PVC OHS
10 Iron cross
20 T-spine opener
1 Wall walk up
10 Ring row
WOD:
A) 1 RM Overhead Squat
15 minutes to establish a new 1 rep max!
B) 8 minute AMREP:
1-2-3-4-5…Strict pullup (Rx+ weighted pullup, scale to ring row)
1-2-3-4-5…Wall walk-up (Box walk up or 25′ bear crawl)
Mobility:
1:00 Puppy dog
1:00 Couch
