Wednesday, October 28
WOD
Happy Birthday Christopher “T$” Wilson!
Warm-up:
10 Leg swings
8 Bootstrapper
6 Up/down dog
4 Floor taps (F/M/B)
10 Superman
8 Hollow rock
400m Row or 300m Run
6 Burpee
WOD:
“Door #1 or #2”
For Time:
Choose either A1 or A2
A1) 2000 meter Row or 80/100 Assault Bike calories
Perform 5 Burpee with Lateral Jump Over the Rower each minute. Jump over a medball if using the AB.
*15 minute cap.
A2) 150 Burpees for time
Perform 5 Sumo Deadlift High Pull at the start of every minute including the first minute.
*15 minute cap. Scale to 75 or 100 Burpees.
then
B)
1:00 Plank hold
1:00 Max rep Tuck up
1:00 Max hollow hold
1:00 Max rep V-up
Home WOD/Zoom:
A) Choose an option from above based on your equipment
B) Same as above
Mobility:
1:30 Lizard
Happy Birthday Christopher "T$" Wilson!

