Wednesday, October 16
WOD
Do you want to learn how to do double-unders or work on your technique so that you can string them together? Coach Benja & Coach Tore will be holding a DU skills session on Saturday, October 19th at 10am! Cost is $25. Register here!
Warm-up:
10 Leg swings
10 Bootstrappers
8 Step-up
:20 Hollow hold
10 Superman
12 Figure 4 glute bridge
12 Fire hydrant
10 Jump squat
6 DB step up
WOD:
A) Back Squat
6-6-6-6
*14 minutes. Build heavier than 100224.
B) 12 minute AMRAP (for quality):
12 DB box step up (50/35#, 20/18″)
14 Kneeling pallof press (Rx- split stance w/ knee off floor, see min.1:15 of video)
Mobility: (To be performed after class or at home)
1:00 Straddle
1:00 Saddle
