Thursday, October 15
WOD
Warm-up:
10 Leg Swings
10 Bird dog
10 Hollow rock
30 Jumping jax
10 Starfish situp
6 Scales
10 Spiderman lunge
6 Yoga pushup
20 Penguin jumps
5 Burpee
WOD:
Against a 20 minute running clock:
Run 800m
then
10 minute AMRAP of:
10 (4 Mountain climber +1 pushup)
16 Box Step-up
24 Flutter kicks
in remaining time perform an AMRAP of:
4 Burpee box jump (24/20″)
12 V-up
Home WOD (same as above)
Mobility:
1:00 Lying knee twist
1:00 Low Dragon
