Friday, October 11

If anyone is doing the Open workout Friday night you are still welcome to come to class and workout or do the mobility WOD I posted below:

Warm Up:

:30

Single unders

Active Samson

Active Spider-Man

Fast single unders

Push up to down dog

Soldier kicks

Fast single unders

Squat jumps

WOD:

For Time (16′ Time Cap)

50 x DUs (150 singles)

25 x Pull Ups

50 x Sit UPS

30 x Alt KB Snatches (53/35)

50 x Sit Ups

25 x Pull Ups

50 x DUs (150 singles)

Mobility WOD:

2:00 each

Active Samson left

Active Spider-Man left

Active Samson right

Active Spider-Man right

Child’s pose

Pigeon pose right

Pigeon pose left

Front Rack Stretch

Squat Hold

Chest Stretch

Shoulder Thru Stretch