Wednesday, November 9
WOD
Warm-up:
8 Bootstrapper
5 Up down dog + walk dog
20 Mountain climber
8 Tricep pushup
10 Scorpions
:30 Hollow hold
:30 Bike easy
30 Jumping jax
:30 Bike moderate
15 Penguin jump
:30 Bike hard
30 Single under
:20 Support hold on rings
:20 Hold bottom of dip
10-20 DU or DU practice
WOD:
Every 3 minutes for 18 minutes (6 sets):
12 Strict ring dip (Scale to 7 reps, use band or sub parallettes or HRPU)
15/10 Air bike (Scale to 10/7)
50 DU (100 SU, scale DU as needed)
Mobility:
:45 Archer
:45 Eagle
:45 Low dragon
