DATE – Wednesday October 24th

 

Warm-up:

2 Rounds:

Single Leg RDL – 5 per side

Reverse Lunges – 5 per side

Duck Walk – 10 steps forward/10 steps back

2 Gassers

 

Mobility: 

Hip Capsule Internal Rotation (2 mins per side)

Couch Stretch (2 mins per side)

 

WOD A)

20 mins to establish a 3RM Back Squat

 

WOD B)

4 Rounds for time (20 min cap):

400m Run

50 Air Squats

 

Here’s Chris Speller giving us all a time to aspire to on this WOD…

WOD DEMO – CHRIS SPEALLER

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