Wednesday, September 14
WOD
Warm-up:
4 Inchworm lunge
Run 200m
Trinity 75′
:30 Samson stretch each side
16 Speed skater
8 Burpee
10 Ring row
:20 Tuck-sit hold on pullup bar or rings
5 Up down dog
5 Pullup
:15 L/tuck-sit on boxes, parellettes
WOD:
22 minute AMRAP
:30 L-Sit (Rx+ on rings, Rx- parelletes or boxes or scale to tuck sit, if tuck sit is too challenging work on your hollow hold)
200m Run
15 Pullup (scale to 10)
200m Farmers carry (Choose a load that allows you to complete in no more than 2 drops)
Mobility:
:45 Wrist stretch
:45 Sphinx pose
1:00 Couch stretch
