Monday, November 4
WOD
Happy Birthday, Gerry Spelman!
Warm-up:
10 Leg swing
:30 Row @ 22-25 s/m
:30 Row @ 25-30 s/m
4 DSC
4 UP down dog + walk dog
6 Spiderman lunge
75′ Burpee broad jump
5-7 Russian KB swing
WOD:
Every 4 minutes for 24 minutes:
275men/225women Row Meter
15 Russian KBS (70/53#, Scale to a load that allows you to complete UB)
10-15 Lateral burpee over KB
*Scale as needed to allow for at least 1 minute rest.
Mobility: (To be performed after class or at home)
:30 Cat cow
:30 Side puppy
:30 Seated twist
