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WOD #3 Week of 13APR2020

BRIEFING & OVERVIEW

INTENT: PLAY & OBSERVE
INTENSITY: GREEN/YELLOW
INSPIRATION: “PRIDE”

PREP5 min Flow – Focus on mobilizing the wrists, neck, posterior chain, back, and grip
3 rounds:
Inch Worms
10/10 Donkey Kicks
10 Towel Rows – Unless you have a pillar at home, open a door and hook the towel around the door handle

STRENGTH: RFQ15
10-12 Table Top Bridges – Squeeze glutes at the top. Hands can face whatever direction suits you. 
20s Flex Hang OR 15 Table Rows if no bar – Squeeze the bar to work the grip
15 Good Mornings

CONDITIONING: 15-20 min
Take a walk around the neighborhood. 2 rules

  • NASAL BREATHING ONLY
  • Every time you hit a corner, sprint until you start to slow down. This should be about 30 seconds or so. Then return to a walk.

CHASSIS INTEGRITY: 3 rounds
30s Fingertip Plank – Drop to hands when needed
30 Windshield Wipers
20 Knee Tucks – Can do on the floor. Slow and controlled with a tight squeeze at the top.