WOD
“JACK SPARROW”
For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches (50/35)
30 Dumbbell-Facing Burpees
Directly Into..
150ft Single Dumbbell Overhead Walking Lunges (50/35)
*Completed in 6x25ft Increments
*Score = Time it takes to complete the workout
MOBILITY
1:00 Pike Stretch
1:00 Pigeon Pose (L/R)
1:00 Child’s Pose w/ Reach Through (L/R)
AFTER CLASS
For Quality:
50-40-30
Banded Good Mornings
Alternating Reverse Lunges
Abmat Sit-Ups
