Friday, October 2
WOD
Warm-up:
10 Bootstrapper
10 Superman
10 Birddog
10 Tuck-up
10 Spiderman lunge
10 Top down deadlift
10 Up/downs
7 Lat pull
5 Knee raise
3 T2B
WOD:
A) 3 Rounds flor quality of:
14 Deadlift (185/135, no more than 50% of 1RM)
14 Strict T2B
* 10 minute cap
B) 450m Farmers Carry (150×3, HEAVY)
For every drop you must run back to your workout area and perform 7 Burpee
*15 minute cap.
Home WOD/Zoom:
A) 3 Rounds for quality of:
22 Single leg DB deadlift (11 each leg holding 2 DB’s)
14 Dragon flag (Tuck up or V-up if you didn’t do them on Tuesday)
*10 minute cap.
B) 6 minute cumulative farmers carry with heavy objects
7 burpee penalty for every drop
*15 minute cap.
Mobility:
:30 Cat/cow
:45 Childs pose
1:00 Seated twist
