Chris Klein’s Belated Birthday WOD-7/30/19

July 30, 2019

Welcome to Over the Hill Club. 

Happy Belated Sir! 

Warm up:
20 jumping jacks
10 PVC passthroughs
5 ATW in each direction
20 PVC good mornings
10 hollow rocks
5 high kicks on each side
20 shoulder taps
10 plank push ups
5 dive-bomber push ups

Mobility
30 sec:
Flagpole stretch
Spider-Man lunge
Pigeon pose

Core
Alternating Tabata:
Hollow body Hold
I hold

Strength
Front Squat
2 X 5 @ 70%
2 X 3 @ 80%
2 X 1 @ 90%

10 min AMRAP (53/35)
2 Turkish Get-ups
4 Pistols
6 Wall Ball Shots
40 V ups  

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