WOD

010824

By January 7, 2024 No Comments
Monday, January 8

WOD

Happy Birthday, Alex Wray!

Warm-up:
:30 Each station
Yoga push-up
Bootstrapper
Jumping jax
Spiderman lunge
Tuck-up
Muscle clean and press
Up down dog
Deep squat complex
Box jump over
Superman
Mountain climber
then
Warm up C&J

WOD:
A) EMOM x 12 (4 Rounds)
Minute 1: 5 Hang clean & Jerk (155/105#)
Minute 2: 5-10 Burpee box over (24/20″)
Minute 3: 10-20 V-up (Scale to tuck-up)
Rest 2 minutes
Then
B) 4 RFT of: Same work done in part A
*12 minute cap.

Mobility:
1:00 Lying knee twist

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