Thursday, September 17
WOD
Warm-up:
6 Heel/toe walk (6′)
12 Spiderman lunge
4 Inchworm
10 Reverse lunge
24 Shuffle splits
24 High knees (in place)
10 Cossack Squat
4 Deep Squat complex
12 Tuck up
For time:
“Annie on the Run”
Run, 800 m
50 Double Unders
50 AbMat Sit-ups
Run, 400 m
40 Double Unders
40 AbMat Sit-ups
Run, 200 m
30 Double Unders
30 AbMat Sit-ups
Run, 100 m
20 Double Unders
20 AbMat Sit-ups
Run, 50 m
10 Double Unders
10 AbMat Sit-ups
*23 minute cap.
Home WOD/Zoom: Same as above
Mobility:
1:00 Low dragon
1:00 Pigeon
