WOD

110520

By November 4, 2020 No Comments
Thursday, November 5

WOD

Warm-up:
6 minute AMRAP:
4 Inchworm lunge
16 Bird dog
8 Spiderman lunge
4 Yoga pushup
16 Iron Cross
8Cossack squat
:20 Hollow hold
Run 150m

WOD:
For time:
40 Burpee to a plate (45#)
400m Run
40 K2E in plank

30 Burpee to a plate
300m Run (150x 2)
40 Abmat situp

20 Burpee to a plate
200m Run (full length of parking lot down and back)
40 Russian Twist

10 Burpee to a plate
100m Run
40 Tuck up

* 20 minute cap.

Home WOD/Zoom:
Same as above. Jump to a 4″ object for burpees.

Mobility:
1:30 Couch stretch with side stretch

Happy Birthday Ryan Lasalle!

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