Wednesday October 19
WOD
Warm-up:
5 Up/Down Dog
10 Spiderman Lunge
5 Hamstring Walkouts
10 Superman
5 Deep Squat Complex
10 Diamond/Narrow Push-Up
5 Frankenstein Front Squat
10 Bodyweight Step Up
5 Dip/HRPU
Take 5-7 minutes to warm-up Front Squat weight.
WOD:
Every 4:30 for 22:30 (5 Sets)
7 Front Squat
6-12 Strict Dip
16 DB Box Step-Up (20/18)
* Front Squat weight should be challenging across all sets (Approx 65-80% 1RM)
** Step-Up weight should allow athletes to go unbroken for all 16 reps
Mobility:
1:00 Pigeon
1:00 Archer
