MOBILITY TONIGHT AT 6:00PM AND WOD AT 5:00PM
WARM UP 2RDS
200 m Run 10 Arm Circles 10 Arm Circles 10 Arm Hugs 10 Alternating Arm Swings10 Front-to-back Leg Swings /leg 10 Side-to-side Leg Swings /leg 10 PVC Passthroughs 10 PVC Overhead Squats10 DL WITH NAKED BARfoam roll quads and hamstrings Strength
Deadlift 5 4 3 2 1
hold 1 min plank
10 min EMOM Even 3 DL- don’t drop from top Odd 6/4 weighted pushup/regular / or snake
or
Complete 4 rounds 12 Cal Row 20 Thrusters 95/65- mw 30 Burpee
block run after
Scaled down version of wod
Complete 3 rounds 12 Cal Row 10 Thrusters – mw 15 Burpee/ 1/2 or box
block run after or walk