Sunday Funday

Standard MWOD:
Warm-up: ONE TIME THROUGH
Bear Crawl
Crab Walk
Inch Worm x 10
Superman x10
Sit-ups x10
Overhead Squat x10
Burpees x10
Calf Stretch
Couch Stretch

WOD: For Time
1 mile run
(100 pullups*)/25 pull-ups (use bands as needed)
(200 push-ups*)/50 push-ups
(300 squats*)/75 squats
1 mile run
(*) = RX'd wod
/#'s - Scaled wod for our class

We will work to doing this WOD as prescribed.

TGU/Press

MWOD: Standard
Warm-up: Standard
WOD:
5:30 - tabata squats
6:30 - For time
21-15-9
Turkish Get-ups
Sotts Press

(rx'd is a 45# barbell/ scale as needed)

Tabata is Evil!

MWOD:
Shoulder Reset
Pass throughs
IR stretch on wall
Overhead Stretch
Perfect Stretch
Bottom of squat

Warm-up:
Standard

WOD:
5:30 - tabata squats/tabata sit-ups
6:30 - Tabata mash-up