011921

Make sure to join the MVA Members Only page for important member related info! https://www.facebook.com/groups/mvamembers

Warm-up:
10 Leg Swings
10 Arm Circles
20 Mountain Climber
4 Deep Squat Complex
5 Top Down Deadlift
5 Muscle Clean
5 Hang Power Clean
5 Double Pushup Burpee
200m Run
3 Bar Muscle up or 3 Strict Pullup & Dip

WOD:
A) 5 minute AMRAP of:
Bar muscle-up or Strict pullup & Dip

B) 12 minute AMRAP of:
12-9-6 Power Clean (135/95#, Reps do not have to be unbroken, but the weight shouldn’t be heavier than a weight that you COULD do unbroken)
200m Run

Home WOD/Zoom:
A) Sub renegade row and bench/box dip if you don’t have access to rings and/or pull up bar

B) 12 minute AMRAP of:
12-9-6 DB Power Clean (135/95#, Reps do not have to be unbroken, but the weight shouldn’t be heavier than a weight that you COULD do unbroken)
200m Run/ 275m Row/1-15 AB Cals

Mobility:
:45 Eagle
:45 Lying knee twist
:45 Twisted cross