Tuesday, November 15
WOD
Happy Birthday Garry Cantrell!
Warm-up:
150m Run
4 Inchworm
10 Leg swing
6 Spiderman lunge
10 Floor slides
8 Hollow rock
10 Superman
3 Deep squat complex
10 Wallball
5 Box jump over
WOD:
A) Spend 4 minutes building to a heavy set of 4
then
4 Front Squat every 2 minutes for 10 minutes (5 sets)
B) 100 Wallball for time (20/14#, Rx+11/10′)
For every break perform 10 box jump over (24/20″)
*10 minute cap. Scale WB to 75 reps or BJO to 6 reps if needed.
Mobility:
1:30 Couch stretch
