WoD for October 11th, 2017

Burpee Challenge
Day 20

Group Warm-up
3 rounds NFT:
3 inch worms (w/ push-up)
6 russian kb swings (to eyes, not to 12 o’clock)
9 air squats
12 mountain climbers (L+R = 2)

Strength
6′ EMOM OF: 20 DUS AND MAX EFFORT PULL-UPS
6 mins:
20 double unders (40 Singles) + ME pull ups  (once you come down from the bar, you’re done for that minute)

Daily WoD
DOWNWARD LADDER BY 2: PUSH-UPS AND JUMPING LUNGES
10-8-6-4-2 reps of:
HR press ups
Jumping alternating lunge (L+R =1)

Mobility
Lax Glutes and Pecs / Mash Achilles / Roll Lats

Leave a Reply

Your email address will not be published. Required fields are marked *