WOD
OPTION 1: “GOAT DAY”
EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2
*Score = Checkbox
*Move for Quality!
OPTION 2: “DRYWALL”
EMOM 20:
Minute 1: 15 Kettlebell Swings + Max Wall Walks
Minute 2: Calorie Bike Erg
Kettlebell: (53/35)
*Score: Wall Walks + Bike Calories
CASH OUT
3 Rounds
0:40 Flutter Kicks
0:20 Rest
0:40 Lying Knee Tucks
0:20 Rest
0:40 Hollow Body Rocks
0:20 Rest
MOBILITY
1:00 Updog
AFTER CLASS
2 Rounds. . .
1:00 Pigeon Pose (each side)
0:30 Chest Opener Stretch (each side)
1:00 Couch Stretch (each side)
0:30 Child’s Pose (both hands reach to the L/R)
