February 19, 2022

Posted By: Christi

8am-10am: Open Gym
10am: Group WOD

5 rounds for time of:

15 Burpee Over Dumbbells
Single Arm Overhead Walking Lunge, 50/35 lbs, 50 ft
Goal: Sub 12 minutes

A spicy 5 rounder today! The burpee over the dumbbell will be the crux to this workout and ideally, you are pushing the pace with these. The single arm overhead walking lunge is intended to be done with a moderate load. You should be able to do each 50′ segment unbroken or within 2 sets.

Post Work
3 rounds for quality of:
:40 sec Banded Box Step-up
:20 ea. Single Leg Glute Bridge
10 Alternating Cossack Squats

1 minute Childs Pose
:30ea. Childs Post L/R
1 minute ea. Pigeon Stretch
1 minute ea. Couch Stretch