Monday, October 28
WOD
Happy Birthday, Christopher “T$” Wilson!
Warm-up:
:45 Row
:45 Up down dog
25 Jumping jax
10 Cossack squat
10 Up down
10 Superman
10 Floor slide
4-6 Reps of each DB movement
WOD:
EMOM x 24 (6 Rounds)
Minute 1: 8-20 Calorie row
Minute 2: 6-18 Burpee over Erg (Scale to burpee step-over)
Minute 3: Alternate each round-Max DB Exercise (Renegade row, Hang power clean, Push press, Deadlift, Pull through, Goblet squat) Choose a load that allows you to move almost continuously on each exercise.
Minute 4: Rest
Mobility: (To be performed after class or at home)
:30 Cat cow
:30 Child’s pose
1:00 Thread the needle
