Wednesday, April 5
WOD
Warm-up:
10 Leg swing
3 Inchworm
4 Deep squat complex
6 Spiderman lunge
:20 Hollow hold + 5 tuck-up
8 Wall squat
5 Front squat
5 Muscle clean
3 x thru Clean at each position (high hang, mid hang, knee cap, mid shin)
200m Run
1:00 Each side Front rack band stretch (4:00 mark video)
WOD:
4 minutes to build to a working weight
Squat clean+ 5 front squat
then
Every 4 minutes for 20 minutes (5 sets)
Squat Clean+ 5 Front Squat
Run 400m (Scale to 300m)
Mobility:
1:00 Frog
1:00 Lizard
