Friday, September 17, 2021
WOD
Warmup
Run to the Water - take 3 long/deep breaths Run back ;)
Activation
Cat Cow Low Table Top Twist Plank Shoulder Taps Serratus Pushups Down Dog Toe Taps Spiderman Twist 1/2 Kneeling Rocks Squat Widths
Strength
EMOM 10 mins Even: Strict Pullups x6-8 Odd: F Rack 90 degree Hold :30
WOD
Thrusters x25 (75/55) KB S2OH x20 per arm (20/16) SDLHP x15 (75/55) KB Russian Twist x10/side KB Turkish Get ups x5/side Rest as needed 2min AMRAP for Cals on Ski Erg
Campfire Cooldown
Supine Twist Crossed Shin Archer