WOD Tuesday 06.25.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Crab Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Bear Crawl x 25ft

Warm Up:

EMOM x 5 minutes
3 No Push Up Burpees
100ft Shuttle (25ft x 4)
10 Hollow Rocks

Technique & Review:

2 sets to Build to Box Height
5 Cals
3 Push Ups
3 Burpee Box Jumps
5 Sit Ups
– Rest 60 seconds –

 

WOD

EMOM x 20 minutes
Min 1: Max Cal Row x 45 seconds
Min 2: Max Push Ups x 45 seconds
Min 3: Max Burpee Box Jumps x 45 seconds
Min 4: Max Sit Ups x 45 seconds
*Score is total reps after the 20 minutes of workout.

*Comp – Bike Cals/BBJO (24/20″)
*L3 & L2 – Box 24/20″
*L1 – Max reps in 30 seconds/Knee or Banded Push Ups/Scale Box as needed