Wednesday, September 25
WOD
Do you want to learn how to do double-unders or work on your technique so that you can string them together? Coach Benja & Coach Tore will be holding a DU skills session on Saturday, October 19th at 10am! Cost is $25. Register here!
Warm-up:
10 Leg swing
4 Inchworm lunge
8 Bootstrapper
16 Speedskater
10 Superman
16 Figure-4 glute bridge
4 DSC
7 Wallball shot
WOD:
A) 8-8-8-8 Back squat
*16 minutes, building. Build heavier than last week.
B) 10 minute AMRAP for max WB:
In 3 person teams
P1 Sled drag backwards 150′ (Rx-115/80, Scale as needed to keep each drag fast w/ zero stops)
P2 AMRep Wallball shot (20/14#)
P3 Rest
Rotate as a team when sled drag is complete.
Mobility: (To be performed after class or at home)
1:00 Forward fold
1:00 Saddle
