Saturday, October 16
WOD
Happy Birthday Daniela Rendon!
Warm-up:
2 Rounds of:
:30 Row
:30 Inchworm
:30 AB
:30 Jumping jax
:15 Muscle clean/:15 Hang power clean
:30 Spiderman lunge
5 Lat pull + 3-5 Pullup
Team WOD!
For Time in Teams of 3:
3 Rounds:
30 Cal Row
30 Pull up (If scaling, scale to 5-7 per round each)
30 Hang power clean (105/75)
30 Assault Bike Calories
2 Rounds:
45 Cal Row
45 Pull up (Scale to 7-10 per round each)
45 Hang power clean
45 Assault Bike Calories
1 Round:
60 Cal Row
60 Pull up (Scale to 13-16)
60 Hang power clean
60 Assault Bike Calories
*30 Min Cap Teams work one at a time, rotating as needed.
Mobility:
:30 Wrist stretch
:30 Lying knee twist
:30 Forward fold
