Friday, October 1
WOD
Happy Birthday Dre Alvarado!
Warm-up:
10 PVC passthrough
5 Walk outs
6 Spiderman lunge
5 Sots press
10 T-spine opener
10 Superman
5 OHS w/ PVC w/ 2 second pause in bottom
8 Burpee
WOD:
A) Overhead Squat
Every :90 for 12 min (8 Sets)
2 OHS with 2sec hold in bottom. Focus on form over load.
B) For time:
Burpee 10-9-8-7-6-5-4-3-2-1
Bear Crawl 1-2-3-4-5-6-7-8-9-10 (35′)
*12 minute time cap. Scale by laddering back down on bear crawl after 5 or 6 reps.
Mobility:
:30 Thread the needle
:30 Twisted cross
:30 Child’s pose
