WOD

092723

By September 26, 2023 No Comments
Wednesday, September 27

WOD

Happy Birthday, Coach Mike Perez!

Warm-up:
10 Leg swing
4 Inchworm lunge
10 Cossack squat
4 V-up complex
10 Bootstrapper
4 Up down dog
10 Superman
10 Fire hydrant + scorpion kick

WOD:
A) Every 2 minutes for 12 minutes
3 Sumo Deadlift
Build over the course of 6 sets

B) 10 minute AMREP:
In teams of 3-4, alternate between 150′ sled pull and forearm plank hold.
Sled pull weight should be heavy enough that it’s challenging to go 150′ without stopping.

Mobility:
1:00 Half frog
1:00 Straddle

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