Wednesday 9/29/21

The Board

The Mobility

Wall Slides

The Warm-Up

Tap Swings & Tap Swing PullsScapular Pull-UpsMedicine Ball Squat Toss

The WOD

• You will spend 1:00 doing each movement, then move to the next listed on the board.
• You will have 0:30 to transition to the next station
• You will complete the entire list 4 times

For Example: Minute 1: Row as many calories as possible - 0:30 to transitionMinute 2: As many Wall Balls as possible- 0:30 to transition

• You will count your total reps as you move your way through and come up with one big number at the end.

For the Shuttle....

• You will count each 15m sprint as 1 Rep

The Finisher

Step-Ups - holding a dumbbell in each hand, at your sides. Think of driving through the foot on top of the box, rather than pushing off the foot on the floorLow Ab Leg Raises - on a bench