WOD

010921

By January 8, 2021 No Comments
Saturday, January 9

WOD

Warm-up:
5 Burpee
14 Mountain Climber
5 Burpee
28 Jumping Jax
5 Burpee
5 Hang power clean
5 Hang power snatch
6 Reverse lunge with a twist
10 Shoulder circles
5 Pullup

Partner WOD:
40 Hang Power Clean 95/65#
30 Pullup (Rx+ 40 pullup, scale to 20)
150m Run

30 Hang Power Snatch (95/65#)
30 Pullup
150m Run

40 Hang Power Clean 95/65#
30 Pullup
150m Run

30 Hang Power Snatch (95/65#)
30 Pullup
150m Run

40 Hang Power Clean 95/65#
30 Pullup
150m Run
*1 person working at a time.
*25 minute cap.

Home WOD
Same as above w/ the following modifications:

20 DB Hang Power clean
15 Pullup or 30 Renegade Row
150m Run

16 Alternating DB Snatch
15 Pullup or 30 Renegade Row
150m Run

Mobility:
1:00 Archer
1:00 Straddle

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