Thursday, October 24
WOD
Happy Birthday, Edmina Bradshaw!
Warm-Up:
P1 :30 Bike
P2 :30 Up down dog
P3 :30 Deep squat complex
*Rotate through each station as a team.
Then
P1: :45 Bike
P2: :45 Iron cross
P3: :45 Bird dog
Then
2 Rnds of:
5 Burpee
12 Mountain climber
WOD:
In 3 person teams, 22 minute AMRAP:
P1 16/12 Air bike calorie (scale as needed to keep under :60)
P2 DBL KB/DB front rack hold 50/35# (scale to a load that allows for a 1 minute hold)
P3 Max Ab-mat sit-up
*Rotate as a team after each air bike effort.
Mobility: (To be performed after class or at home)
1:00 Couch stretch
1:00 Archer
1:00 Pigeon
1:00 Thread the needle
