Warm up
90/90
2:30 each side each direction

4 rds
10 walking hip flexor
15 Cossack squats each side
30 cross jacks

Amrap 22
Row/ski 500m or bike 1000m
9 oh lunges each leg
12 Russian twists each side
15 barbell curls

Post WOD
13 minutes work to a heavy muscle clean

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s