Wednesday, November 17
WOD
Happy Birthday Coach Rob, Chris Neu & Carrie Brady!
Warm-up:
10 Leg swings
4 Inchworm lunge
8 Superman
8 Iron cross
4 Floor tap (F/M/B)
8 Cossack squat
200m Run
8 Top down sumo deadlift
4 Deep squat complex
WOD:
4-5 Rounds for time of:
15 Sumo deadlift (Rx-165/115, Scale I-135/95, Scale II-105/75, Scale III-75/50)
400m Run
*Scale in order to complete in under 20 minutes.
Mobility:
1:00 Seated or lying twist
1:00 Standing straddle
:30 Cat/cow
:30 Child’s pose
