Monday, November 18
WOD
Happy Birthday, Coach Rob & Christopher Neu!
Warm-up:
4 Inchworm lunge
200m Run
250/200m Row
5 Up down dog + walk dog
10 Reverse lunge
10 Ring row
4 Spiderman lunge w/ reach
20 Mountain climber
7 Burpee
5 Pullup
WOD: 3 Rounds
Against a 4:30 running clock:
400m/300w Meter Run
25 Pull-up
*Scale pull-up to keep each round under 3:30
Against a 4:30 running clock:
500m/400w Meter Row
20 Burpee
*Scale burpee to keep each round under 3:30
Mobility:
1:00 Low dragon
1:00 Archer
