Tuesday, January 18
WOD
Warm-up:
10 Leg swing
5 Yoga pushup
10 Speed skater
5 Burpee
2 Rounds of:
5 Top down deadlift
5 Clean high pull
5 Muscle clean
5 Power clean
then
5 Scap pullup
4 Strict pullup or ring row
3 Kipping pullup or Jumping pullup
2 Muscle up or Dip
5 Deep squat complex
WOD:
Every 3 minutes for 21 minutes (7 sets)
2-3 MU or 4 Pullup & Dip
6 Power Clean (Rx-135/95, Scale I-105/75, Scale II- 85/55, Scale III- 65/40)
9 Burpee over bar (Scale burpees as needed to complete in under :40)
Record time for each interval. If Round 1 takes longer than 2 minutes, scale the following rounds.
Mobility:
1:00 Lying knee twist
:30 Archer in saddle
