Wednesday, October 6
WOD
Happy Birthday Tom Cooper!
Warm-up:
5 Yoga pushup
10 PVC passthrough
1 Wall walk up w/ 10 second hold
:20 Dead hang on pullup bar
10 Halo
2 Rounds of:
5 Burpee
7 Tuck up
9 Superman
then
5 Knee raise + T2B
WOD:
3 Rounds, each against an 8 minute running clock:
200′ Farmers Carry (Challenging – pick a weight you can do in no more than 4 sets.)
*sub 35 DB step ups is it’s raining outside.
20 Push-ups (Scale to 10-15)
20 T2B or K2E (Scale 20 10-15 and knee raise or tuck-up)
20 HSPU (Scale to 10-15 or perform DB strict press) :30 plank hold left side :30 plank hold right side
Mobility:
:30 Wrist stretch
:30 Eagle
:30 Twisted cross
