WOD

092021

By September 19, 2021 No Comments
Monday, September 20

WOD

Happy Birthday Jessica Boss & Cole Garcia!

Warm-up:
4 Inchworm
6 Spiderman lunge
4 Yoga pushup
6 Superman
30 Jumping jax
10 Reverse lunge
4 Burpee
:15 Second dead hang + 5 kip swing
150m Run
5 Pullup
:45 Assault bike

WOD:
EMOM x 16 (4 sets)
Minute 1: 10-20 Pullup (~:30 work)
Minute 2: 20-40 DU (~:30 work)
Minute 3: 7-15 Burpee (~:45 work)
Minute 4: 6-15 Assault bike calorie (~:45 work)

Mobility:
1:00 Lizard
1:00 Pigeon

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