warmup:
dynamic
200m run
WOD 1:
prowler run: high down, low back (short, medium, long)
pit fall obstacle jump
ropes (sailor pull, on your knees, big swings)
3 rds
WOD 2:
emom
bubtgu x2
4 pullups
(drop to 1 and 3 if it's too much)
8 minutes
w 12
m 16
scale as needed
HOT today
ReplyDelete1: survived
2: rx