Tuesday, March 21
WOD
Farewell and best of luck to Jake Nicastro who will be moving out to Reston this week.
Warm-up:
3 Inchworm lunge
6 Wall squat
9 Tuck-up
4 Up down dog
10 Barbell front rack stretch in back rack (5 each side)
5 Front squat
3 Deep squat complex
6 Top down deadlift
4 Hang power clean + lunge + lunge
3 V-up complex
WOD:
A) Front Squat Wave
7-5-3-7-5-3
*15 minutes including warm-up.
B) 5 minute AMReP:
Hang power clean + lunge + lunge (Rx-95/65, Scale I- 75/50, Scale II-55/35)
then
4 minute AMReP:
V-up Complex (=Tuck-up + Extend R leg + Extend L leg + V-up
Recored total reps for Clean complex + V-up complex
Mobility:
1:30 Couch stretch
