WOD

092422

By September 23, 2022 No Comments
Saturday, September 24

WOD

Happy Birthday Jennica Luu!

Warm-up:
2 Rounds of:
3 Inchworm
5 Ring row
7 Air squat
150m Run
then
6 Spiderman lunge
8 Superman
10 Tuck up
10 Front rack lunge w/ empty barbell
5 Pullup or jumping pullup

WOD:
3 Rounds, each for time:
20 Front Rack Lunge (Choose a challenging weight)
30 Pull-up/Jumping pullup (Scale to 15-20)
400m Run (Scale to 300m)
3 min rest between rounds
* 30 minute cap. Scale as needed to complete in under 30 minutes.

Mobility:
1:00 Foam roll quads
1:00 Foam roll lats

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