Wednesday, October 5
WOD
Warm-up:
4 Walk out + pushup
10 Wall shoulder circles (5 each side)
1 Wall walk up + :10 hold
10 Superman
3 Deep squat complex
10 Up downs
5 Lat pull
7 Narrow stance squat
9 Hollow rock
:30 Samson stretch each side
4 Up down dog
3 L-sit pullup
WOD: EMOM x 24 minutes (6 sets)
Minute 1: 4-12 L-sit pullup (scale to tuck sit pullup, kipping l-sit pullup, banded l-sit or ring rows)
Minute 2: 2-5 Wall walk up (scale to box walk up or 15′ Bear crawl for each wall walk up.
Minute 3: 7-14 Roll to candlestick (Scale to :30 Hollow rock + :30 narrow stance air squat)
Minute 4: Rest
Mobility:
:45 Thread the needle
:45 Iron cross
