Wednesday, February 24
WOD
Warm-up:
4 Inchworm lunge
150m Run
12 Skater jump (one foot stays elevated after the jump)
W/ Empty Bar
6 Everett Clean pull
6 Box step up
6 Muscle clean
6 Burpee
6 Hang power clean
6 Superman
6 Tuck-up w/ 2 second pause
150m Run
WOD: For time:
50 Burpee Box Over (24/20″, Rx+28/24″)
50 Hang Power Clean
Run 1 mile (Scale to 1000m)
Loading:
Rx-155/105#
Scale 3- 125/85#
Scale 2-95/65#
Scale 1- 65/45#
*20 Minute time cap
Home WOD/Zoom:
Sub DB hang power clean
Sub 2k row for run or 60-100 AB cals
Mobility:
1:30 Couch stretch
