Thursday, April 11
WOD
Warm up:
1 minute row
2 Rope get up
4 Inchworm lunge
5 Up down dog
10 Hollow rock
10 Iron cross
30 Jumping jax
1 minute row
6 Spiderman lunge
14 Mountain climber
8 Bootstrapper
WOD:
Every 5 minutes for 20 minutes:
2 Rope climb
20/15 Calorie Row
25 Abmat sit-up
15 Burpee (sore from yesterday? scale to up downs)
If Round 1 takes longer than 4 minutes, scale reps to 1/15/20/10.
Record time for each interval.
Mobility:
5 minute foam roll
