1st Bike WOD of the summer. Easy for some, hard for some…Fun For All !!!
Warm-up: 5 min. Row or 800m run or 5 min. bike. Then 20 Push-ups 20 Hollow Rocks and 20 Ring Swings. Dynamic Stretch
WOD: HEDGEHOG
For Time:
27 Cal Row
27 Burpee Over Rower
4 Muscle-up
21 Cal Row
21 Burpee Over Rower
3 Muscle-up
15 Cal Row
15 Burpee Over Rower
2 Muscle-up
9 Cal Row
9 Burpee Over Rower
1 Muscle-up
Strength: 3 Position Squat Snatch (bottom to top)
With time remaining in class, complete as much of the following as possible.
2 Reps at 30% 1 Rep at 40%, 45%, 50%, 55%, 60%
Icing: Shoulder Mobility Accumulate at least 6 min of band work.