Wednesday, January 11
WOD
011123
Warm-Up:
5 Up/Down Dog
10 Bootstrapper
5 Perfect Stretch/Side
10 Wall Shoulder Opener
2 Wall Walk-Up
10 Supinated Ring Row
2 Pull-Up
10 PVC Pass Thru
Burgener Warm-Up with PVC
WOD:
A) Every 1:30 x 8
Hang Power Snatch
1-2: Tall + High Hang
3-4: High Hang + Mid Thigh
5-6: Mid Thigh + Above the Knee
7-8: 2 Reps at Hang Position (you choose)
Keep these reps light and FAST.
B) For part B, you will perform a ladder of Wall Walk-Ups coupled with a pulling option of your choice.
12 Min AMRep
1-2-3-4… Wall Walk-Up
X Athlete’s Choice Pulling Option
Pulling Options:
3-5 Strict Chin-Up or Pull-Up
6 C2B Pull-Up
7 Kipping Pull-up
8 DB Renegade Row
Mobility:
1:00 Archer
1:00 Puppy
