Monday, July 29
WOD
Warm-up:
200m Run
4 Spiderman lunge w/ reach
20 Jumping jax
4 Inchworm
20 Shoulder tap in plank
4 DSC
10 Tuck up
4 Box jump over
6 Renegade row
2 V-up complex
WOD: For time
20 Renegade row (50/35#, Scale to 35/25# or 25/15#)
30 Box jump over (24/20″, Scale to 20/18″ and/or 20 reps)
20 Renegade row
400m Run (Scale to 300m)
30 Box jump over
20 Renegade row
50 V-up Complex (Scale to 25 or 35 reps)
400m Run
30 Box jump over
20 Renegade row
*23 minute cap.
Mobility Homework:
1:30 Couch stretch
