WOD
Thursday 09.15.2022
Thursday | 09.15.2022
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Machine
10 PVC Pass Throughs
5 Inch Worms
10yd Yard Bear Crawl
2. Workout Prep
3 sets:
20 second Row (workout pace)
40 second Row (easy/recovery)
3. Workout: Spider Roll
Freedom (RX’d)
Every minute (20:00)
200m/175m Row
* Independence
Every minute (20:00)
175m/150m Row
* Liberty
Every minute (15:00)
150m/125m Row
4. Cooldown/Mobility
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side)