Friday, March 24
WOD
Happy Birthday, Scott Alvarez!
Warm-up:
4 Inchworm lunge
4 Up down dog
8 Box step-up
20 Shuffle split
9 Top down deadlift
7 Muscle clean
5 Hang power clean
:20 Hollow hold
:20 Superman hold
4 DSC
8 Kip swing
5 Pullup
8 Box jump
WOD:
10 minute AMRAP of:
5 Hang power clean (Rx-155/105, Scale as needed to complete UB)
10 Pull-up (Scale to 5 or 7 reps to complete UB or under :30 per set)
15 Box jump (24/20″, scale to step-up)
then
Complete same amount of rounds from AMRAP for time.
*14 minute cap.
Mobility:
:30 Hug knees to belly
:45 Lying knee twist
:30 Side puppy
