WOD

091521

By September 14, 2021 No Comments
Wednesday, September 15

WOD

Happy Birthday Amanda Varma!

Warm-up:
5 Inchworm
10 PVC Pass throughs
7 Push up + Shoulder tap R/L
10 PVC Halo
20 Hollow rock
5 Push press
2 DSC
5 Push jerk
6 Spiderman lunge
5 Split jerk
1 Wall walk up with 10 second hold

WOD:
A) Every :90 for 12 minutes (8 sets)
Jerk
*Start first set at 65% and build each set with the goal of finishing heavier than last week.

B) 20-15-10
Lateral burpee over bar
S2O (95/65, 75/55, 60/40, 45/30)
*8 minute cap. This is meant to be light and fast! Scale weight and burpee reps to 15/12/9 in order to complete in under 8 minutes.

Mobility:
:30 Eagle
;30 Archer
:30 Puppy

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