Workout of the Day Monday, September 28th, 2020
WARMUP
30 Seconds
Push-up to Down Dog
Box Facing Step-ups
Kettlebell Romanian Deadlifts
Lateral Box Step-ups (30 Seconds Each Side on box lower than you normally use in wods)
Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side)
Active Spidermans
Box Facing Step-ups
MOBILITY
Wrist Stretch on Box: 30 Seconds Each Direction
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
15 Second Belly Arch Hold
5 Kip Swings
3 Pull-ups
PRACTICE ROUND
1 Round
With Workout Weights & Heights:
3 Wallballs
3 Pull-ups
3 Thrusters
3 Box Jumps
WOD
12-9-6:
Wallballs (20/14)
Pull-up
Thrusters (95/65)
Box Jumps (24/20)
10 Minute Time Limit
AFTER PARTY
Push Press
10RM
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