Monday, April 8
WOD
Warm-up:
10 Leg swing
10 Cossack squat
10 Scorpion
10 Superman
5 Up down dog
5 Top down deadlift
5 Rack delivery
5 Muscle clean
5 Front squat
6 Perfect stretch
3 Clean above knee
3 Clean below knee
5 Scap pullup
4 Lat pull
3 Kip swing
2 Knee raise + T2B
WOD:
A) Every 2 minutes for 12 minutes (6 sets)
Clean 1″ below knee
B) 3 RFT:
7 Power clean @75-80 of 1RM% (No heavier than 185/125#)
14 T2B (Hanging knee raise)
*8 minute cap.
Mobility:
:45 Child’s pose
:45 Lizard
