WOD

092923

By September 28, 2023 No Comments
Friday, September 29

WOD

Warm-up:
1:00 Leg Swings
1:00 Row Easy Pace
5 Up/Down Dog
10 Bootstrapper
1:00 Row Medium Pace
1:00 Inchworm lunge
5 (Push-Up + 4 Shoulder Taps)
16 Single Leg Glute Bridge
Warm-up bench press

WOD:
Every 5:00 for 20:00 (4 sets)
10 Bench Press Unbroken
500m Row for time
*Record load for bench and times for row
*If row takes longer than 2:15, scale to 400m

Mobility:
:30 Child’s pose
:45 Twisted cross
:45 Lizard

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