Wednesday, October 13
WOD
Warm-up:
4 Inchworm lunge
20 Mountain climber
30 Shuffle split
10 Hollow rock
5 Lat pull
5 Scap pull
3 Strict pullup
Run 200m
15/12 Air bike calorie
8 Box step up
4 Box jump over
5 Pullup
WOD:
20 minute AMRAP:
400m Run
Max set of pull-up (min 10)
30/34 Calorie Air Bike
20 Box jump over (24/20″)
Record rounds and reps of pull-up
Mobility:
1:00 Couch stretch
1:00 Lat roll on foam roller
