Tuesday, October 11
WOD
Warm-up:
10 Leg swing
5 Inchworm lunge
10 Superman
5 V-up complex
10 Wall squat
5 Up down dog
10 Lat pull + :20 dead hang
200m Run
11 Wallball
6 Pullup
5 Pause front squat w/ empty barbell
WOD:
A) 2 Pause Front Squat (2-3 second pause at bottom)
10 minutes to build to a heavy set.
B) 3 RFT of:
400m Run (Scale to 300m)
21 Wallball (20/14#)
12 Pullup (Scale as needed)
*14 minute cap
Mobility:
1:00 Couch stretch
1:00 Saddle
