WOD

113021

By November 29, 2021 No Comments
Tuesday, November 30

WOD

Warm-up:
200m Run
Walking Sampson lunge 75′
4 Inchworm
8 Spiderman lunge
20 Mountain climber
5 Yoga pushup
5 Lat pull
5 Kip swing
5 Pullup
10 Shoulder circle
3-5 T2B
10 Goat bag swing

WOD:
For time:
800m Run
50 C2B Pull-up (Scale to chin over bar or ring row)
50 KB Swing (Rx-70/53, S-53/35, SII-35/26)
50 T2B (Scale to knee raise)
800m Run (Scale last run to 600 or 400m as needed)
*23 minute time cap.

Mobility:
1:00 IT band foam roll
1:00 Lat foam roll

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