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WOD – THURSDAY – AUGUST 3rd

Published by Nate on

Warm up: 8 min
ladder drills
5 inchworms

Mobility: 7 min
low dragon/lizard/half front split/saddle/frog/supine twist/puppy dog/twisted cross

Activation: 10 min
Glute walk
Twy rotator
Pec fly
Goodmorning
Gas pedal
Single leg squat airex
Knee extension

WOD 1a: 5 min amrap
Max legless rope climbs / rope climbs

Rest 5 min

WOD 1b: 5 min amrap
Max strict hspu

WOD 2: for time 17 min cap
4 rounds
400m run
24 air squats
12 burpee climb/jump over 30/24″

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Categories: WODs

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