Monday, November 15
WOD
Happy Birthday Gary Cantrell!
Warm-up:
10 Leg Swings
10 Shoulder circles
10 Air squat
30 Jumping jax
10 Cossack squat
4 Inchworm pushup lunge
150m Run or 3 laps around gym
7 Kip swing
3 Deep squat complex
5 Pull-up increasing height on each one ( or 5 ring row increasing time held at top of pull)
8 Front rack lunge w/ empty bar
WOD:
Every 5 minutes for 20 minutes (4 Sets):
20 Front Rack Lunge (Build each set)
10-25 C2B Pull-up (Scale to COB or Ring row)
*Focus on load and form over speed.
Mobility:
1:00 Foam Roll Lats
1:00 Couch Stretch
