“Option 1: Equipment WOD”
A) Warm up:
EMOM 9
1st - 40 sec Plank Army Crawlers
2nd – 30 Frog Pumps
3rd – 10/arm Side Plank Rotations
B) WOD:
5 Rounds For Time
12 Alternating Dumbbell Front Rack Cossack Squats
6-9 Strict Pull Ups (choose a number you can do unbroken)
rest 3 min
For Time
10-8-6-4-2
Renegade Rows
30-25-20-15-10
Hollow Rocks
rest 3 min
5 Rounds For Time
5 Jump Complexes
1 rep = Jump Lunge Right + Jump Lunge Left + Jump Squat
15 Sit Ups
D) Mobility Cash Out:
5-10 min Easy Walk
2-3 min Heel Sit (quads)
1-2 min/side Child's Pose (shoulders)
2 min/side Low Dragon (calf)
Whiteboard Briefing: https://youtu.be/sc8ucZAVMm0