Thursday, October 10th

 In Workout of the Day

Main – WOD

Jucha’s Warm Up (No Measure)

15 pogo hops
15 air squats
15 toe touches
15 Iron Crosses
15 small shoulder circles (fwd)
15 large shoulder circles (fwd)
15 small shoulder circles (bkwd)
15 large shoulder circles (bkwd)
15 Michael Phelps Back Slaps
15 OH shoulder touches

Single leg squat and push up complex
5-4-3-2-1

GI Jane (Time)

100 Burpee Pull-ups for time

Cool Down

Accumulate 5 minutes at the bottom of the air squat (keep hamstrings engaged!)

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