Saturday, October 22
WOD
Warm-up:
5 Inchworm
10 Bootstrapper
15 Air squat
4 Spiderman lunge w/ reach
10 Superman
10 Hollow rock
200m Run
10 Cossack squat
10 Fire hydrant
16 Speed skater
3-5 Pullup + T2B
7-10 Wallball
WOD:
A) 6-4-2-6-4-2 Back squat
15 minutes including warm-up
B) 20 minute AMRAP:
10 Pullup + T2B (Scale to jumping pullup+ knee raise)
15 Wallball (Rx-20/14#, Scale-14/10#)
200m Run Medball run
Mobility:
1:00 Lying knee twist
1:30 Saddle
