WED 9/20/23 WOD
Warm Up - 3 sets: :40 lateral hops over the DB - :10 rest - :30 alternating shoulder taps - :10 rest - :20 hollow rocks - :10 rest – Then - - :30 shoulder taps - :30 hanging knee raises - :30 shoulder taps in pike - :30 knees-to-armpits - :30 partial wall walks - :30 toes-to-bars - :30 wall walks - 5 knee raises – 4 knees to elbows – 3 toes to bar – Mini round: with partner – 10 toes to bar – 4 wall walks –
Partner WOD
40 toes-to-bars L2-knees to armpits L1-30 hanging knee raises
12 wall walks L2-12 wall step ups L1-12 pike / feet on box or pushup plank shoulder taps
– One athlete works at a time. Athletes may alternate as they see fit.
3 Rounds for Time
Individual WOD
:45 Bike (easy/medium pace)
:15 Bike (all-out effort)
10 Rounds for total Cals
Post WOD – 1:00 banded shoulder stretch / side