WOD Review then warm up all together: 60 sec row, 10 leg swings, 10 PVC pass thru, 5 TVWQB, 5 push-up to down dog, 20 sec Spiderman & pigeon str
SOD
12 min to complete
Option 1: Open workout prep
Option 2: 3-4 sets of 5-8^ DB or Barbell bench press
WOD
Option 1 (For those doing the open or did not do Thur WOD):
10 rounds for time of
8 Ground-to-overheads (95/65) (55+ 65/45) (Sc: 65/45) (55+ Sc: 45/35)
10 bar-facing burpees (SC: Stepovers OK)
-15 min cap–
Option 2 (For those not in open and did Thurs WOD):
15 Min AMRAP:
20 Fwd stepping lunges
20 Abmat sit-ups
20 RKBS
