Wednesday, September 21
WOD
Happy Birthday Ryann Morales & April Bellas!
Warm-up:
10 Leg Swing
4 Inchworm
10 Cossack squat
Run 200m
10 Superman
10 Hollow hold
2 Rounds of:
5 Air squat
5 Box jump over
5 Burpee
WOD:
A) Every 2 minutes for 10 minutes (5 sets)
2 Pause Back Squat (2 second pause at bottom)
Spend 4 minutes warming up to starting load. Increase load for sets 1-3, then maintain same load for sets 4 & 5.
B) For time:
30-20-10
Box jump over (Rx-30/24, Scale I-24/20, Scale II-20/18, Scale to step over)
Burpee
*10 minute cap.
Mobility:
1:00 Foam roll IT band
1:00 Couch stretch
