Tuesday, October 19
WOD
Warm-up:
10 Leg swings
8 Spiderman lunge
5 Up down dog
10 Superman
10 Tuck up
8 Bootstrapper
200m Run
6 Kip swing
3-4 Pullup
5 Box jump
WOD:
A) Deadlift
12 minutes to build to a heavy set of 3.
B) 3 Rounds for time:
20 Pull-up (scale to 10-15)
15 Box Jump 24″/ 20″
200m Run (Scale to 100 or 150m)
12 min cap.
Mobility:
1:00 Pigeon
1:00 Forward fold
