Saturday, January 18
WOD
MLK Day Schedule: Classes at 5:55am, 9am & 5:15pm.
WOD:
A) Back Squat
Spend 6 minutes bulding to 80-85%
then
Every 2 minutes for 12 minutes
1 Back squat @ 80-85%
B) “Open WOD 17.2”
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
DB Front rack walking lunge (25′ out and back)
16 T2B (Scaled-hanging knee raise)
8 DB power cleans
Then, 2 rounds of:
DB Front rack walking lunge (25′ out and back)
16 BMU (Scaled- chin over bar pull-up, foundations-jumping chin over bar)
8 DB power cleans
*RX- 53/35#
Scaled & Masters 55+- 35/20#
Mobility:
1:00 Pigeon
1:00 Archer
