Friday, February 24
WOD
022423
Warm-Up:
8 Bootstrapper
24 Jumping jax
4 Up down dog
8 Superman
10 Single leg glute bridge
4 Spiderman lunge
16 Mountain climber
8 Top down deadlift
6 Muscle clean
4 Hang power clean
5 Hollow rock
5 V-up
5 Tuck-up
:05 Hollow hold
WOD:
A) 10 minutes to build to a heavy
3 rep Hang Power Clean
B) In teams of 3
5 RFT of:
Durante core complex (Sub 1 minute plank hold if you are saving yourself for the Open)
Max Air bike calorie
Rest
*Rotate after every round of Durante Core.
Durante core complex=
10 Hollow Rocks
10 V-Up
10 Tuck-Up
:10 Hollow Hold
Mobility:
:30 Child’s pose
1:00 Lizard
