Tuesday, November 16
WOD
Happy Birthday Coach Masters!
Warm-up:
10 PVC Halo
5 Yoga pushup
10 Wall or floor slides
8 Perfect stretch
1 Wall walk up + :10 hold
10 Shoulder tap in plank + :30 plank hold
6 DB push press (3 each side)
10 PVC passthrough
6 DB snatch
6 Push up
7/4 Assault bike calorie
15 DU/30 SU
3 Ring dip or HRPU
WOD:
2:00 AMRep
Inverted shoulder taps (scale to pike shoulder taps or plank taps)
1:00 rest
7:00 AMRAP
5 Ring dip (Scale to assisted ring dip or HRPU)
20 Double under (30 SU)
2:00 rest
7:00 AMRAP
10 Dumbbell snatch (50/35#)
10/7 Assault bike calorie
1:00 rest
2:00 AMRep
V-ups (Scale to tuck-up)
Mobility:
:45 Archer
:30 Puppy
:45 Eagle
:45 Childs pose
