Cara’s Birthday WOD-1/21/19

January 22, 2019

Happy belated Birthday Cara! It’s an honor to work with you. 

 

 

Warm-up
• 200 m sprint
2 rounds:
• 30 sec Flag Pole 
• 30 sec Pigeon Pose (L/R)
• 30 sec PVC Y stretch
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats.
Strength
5x5 
• Pendlay Row
Increase weight to finish heavy

Conditioning
For time: 10 min AMRAP
• 12 Renegade row
• 10 Straddle sit ups 
• 10 DB snatch 

Cool down stretch  

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