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
