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WOD - Mi 04.08.21

WARM UP 2 rounds for quality of:

8 Push-up Plus

12 Serratus Wall Slides

24 Split Squats Handstand Hold, 20 secs

STRENGT CONDITIONING Every 1 min for 10 mins, alternating between: 15/12 Row Calories 5-4-3-2-1 Deadlifts, pick load

METCON For time:

100 Row (calories)s

100 Kettlebell Swings, 24/16 kg

100 Toes-to-bars

30m Weighted Alt Walking Lunge With Oh Plate, 45/25 lbs

COOL DOWN For quality:

Ski Erg, 5 mins

Wall Pec Stretch, 2 mins

Pigeon Stretch, 2 mins

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