WOD - Wednesday 2021-01-20

OVERVIEW

Today’s WOD is meant to be short and punishing. 21-15-9 rep scheme always means we’re in for a full body burn. Wall balls should be unbroken, row sets should be all out. No official time cap, but we should be looking to finish in under 7 minutes. Put your rower close to your wall ball station - no recovery walks today.

WARM-UP

Mobility/Activation

• Braced breathing and posterior activation

• Spidermans x 5 each

• Prone angels x 10

Warmup

• 2 min. Row

• 3 rounds:

• 10 MB squats

• 10 MB ground to OH

• 10 MB sit-ups

• 5 MB throws

WOD

For time:

21-15-9 reps each

Wall Balls

Row (cal)

Midline:

6 minute plank

COOL DOWN

Cobra stretch

Couch stretch