WOD

100623

By October 5, 2023 No Comments
Friday, October 6

WOD

Warm-up:
4 Spiderman lunge w/ reach
4 Yoga push-up
20 Jumping jax
2 Rope get-up
3 Deep squat complex
10 Bird dog
4 Up down dog
15 Penguin jump
20 Single under
10 DU
Warm-up bench

WOD:
5 RFT of:
7 Bench Press (185/115, scale in order to keep sets UB)
2 Rope climb (Rx+ legless, Rx-no jump, Scale-Rope get up)
50 DU (100 SU)
:90 Rest after each round
*20 minute cap.

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

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