Tuesday August 18th

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09

Breathe:

5-5-10 x 9 sets

General Warm up:

Run 400m

Mobility:

Down Dog to Up Dog – 1 minute
Quadruped Hip CARS – 1 minute per side
Scorpion pose (hold end position for 5 seconds) – 5 per side.

Part 1:

4 sets of
A1. Bodyweight Man Maker x 5 reps
A2. Dracula sit-ups x 10 reps.

Rest 1:00 – 1:30 between sets.

Part 2:

8 RFT
6 Toes to Bar
12 Wall Balls
18 Cal on Bike (24 on Rower)

RX 20/14, L2 16/12, L1 12/8 (2-3 min per round)

Scale:

T2B => V-Ups

Cooldown:

Walk – Nasal breathing.

Notes:

Keep moving at a steady pace in the WOD, rounds will take about 2-3 minutes each, transition quickly