Friday, January 24
WOD
Warm-Up:
10 Bootstrapper
10 Leg swing
5 Up down dog
14 Single leg glute bridge
10 Cossack squat
6 Renegade row
10 Top down deadlift
6 Hang power clean
:20 Hollow hold
10 Scorpion
6 DB step up
WOD:
A) Deadlift 3-3-3-3-3 Building. Next week we will be retesting our 1RM!
*15 minutes.
B) Every 2:15 for 11:15 (5 rounds):
12 DB Renegade row*
6 DB Hang power clean
12 DB step-up (Rx-24/20″, Scaled I-20/18, Scaled II-16/12)
*DB=Rx-50/35, Scaled I-35/25, Scaled II-25/15
Mobility:
:30 Cat cow
:30 Child’s
1:00 Lying knee twist
