Tuesday, September 14
WOD
Warm-up:
150m Run
5 Inchworm
10 Leg swing
15/10 Air bike calorie
6 Spiderman lunge
8 Hollow rock
10 Superman
3 Deep squat complex
12 Air squat
15 DU/25 SU
WOD:
A) 2 RM Front Squat
Spend 13 minutes building to a new 2 rep max.
B) Once through for time:
35m/25w Calorie Air bike
100 DU (Scale to 50 DU or 200 SU)
50 Wallball (20/14, scale to 30)
400m Run (Scale to 200-300m)
Scale as needed in order to complete this WOD in under 11 minutes.
Mobility:
1:00 Low Dragon
