WOD

031324

By March 12, 2024 No Comments
Wednesday, March 13

WOD

Happy Birthday, Amanda Wilkie!

Warm-up:
4 Inchworm
6 Spiderman lunge w/ reach
:20 Hollow hold
10 Iron cross
5 Floor slide
5 Pike push up
1 Wall walk up
8 Clean deadlift
6 Muscle clean
5 Clean from power position
4 Clean from mid above knee
3 Clean from mid shin
3-5 HSPU

WOD:
A) 10 minutes to build to a heavy Power Clean

B) For time:
21-15-9
Power Clean (135/95#, Scale to 70% or less of Part A)
HSPU (Pike pushup or seated DB press)
*10 minute cap.

Mobility:
1:00 Lying knee twist

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