Workout of the Day

Today’s WOD


Warm Up 2 Rounds: Assault Bike x :30 Shoulder Taps from Plank x 20 Bar Tap x 10 T-Spine Rotation x 5/per Workout of the

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Warm Up Row or Bike 2 minutes Ankle, Hip, and Front Rack Mobility Then, 2 Rounds of: Front/Back Squat x 5 + Alternating Elbow Rotation

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Workout of the Day In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 14 minutes of:

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Warm Up Row, Bike, or Ski 2 minutes Then, 2 Rounds: T-Push Up x 10 Ring Row x 10 (alternate between pronated and supinated grip

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Warm up Run or Row 250m Then, 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x10 Workout of the Day A. 3

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Warm Up Row 20/15 Cals Then, 2 Rounds of: SA KB Push Press x 8/per Front Scale to Hip Hinge x 8/per Alternating Box Step

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