"Seventh Wonder"
- WARM UP
- WOD
-
POST-WOD
- 0:30 Pausing Air Squats
- 0:30 Dive Bombers
- 0:30 Alternating Cradle Stretch
- 0:30 Hollow Hold
- 0:30 Pigeon Pose (right side)
- 0:30 Pigeon Pose (left side)
PART 1: Front Squat:
Build to a Heavy Set of 5
*Score = Heaviest Load
PART 2: "Seventh Wonder"
7 Rounds For Time [15 Minute Cap]:
7 Double Dumbbell Front Squats
7 Chest to Bar Pull-ups
7 Double Dumbbell Push Press
7 Toes to Bar
Dumbbells:[22.5/15]
COOLDOWN
MOBILITY
1:00 Frog Stretch
AFTER CLASS
10-8-6-4-2:
- Wall Walks
- Farmers Carry Lengths (10 Meters)
Dumbbells: (50's/35's)