WOD

100822

By October 7, 2022 No Comments
Saturday, October 8

WOD

Happy Birthday Michelle Rief!

Warm-up:
6 Spiderman lunge
8 Bootstrapper
200m Run
10 Cossack squat
10 Iron cross
10 Hollow rock
10 Scorpion
10 Front Rack Reverse lunge
:30 Burpee pullup

WOD:
A) 10-10-10-10-10 Front rack reverse lunge
Build on first 2-3 sets
*14 minutes

B) Every 3 minutes for 18 minutes (6 sets)
200m Run
Max Burpee pullup in remaining time (scale to a burpee + jumping pullup)

Mobility:
1:30 Pigeon pose

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