WOD

041023

By April 9, 2023 No Comments
Monday, April 10

WOD

Happy Birthday, Justin Gordon!

Warm-up:
1:00 Inchworm push-up lunge
1:00 Air bike calorie
6 Spiderman lunge
4 Up down dog
16 Speed skater
5 Scap pullup
5 Lat pullup
5 Kip swing
5 Top down deadlift
5 Clean pull
5 Front squat
3 DSC
5 Squat clean
5 Burpee

WOD:
8 minute to build to a 1RM Squat clean
4 minute Max Rep Pullup
4 minute Max Rep Air bike calorie
4 minute Max Rep Burpee to a target 6″ above reach

*Record highest load for clean and total reps for each of the other 3 movements.

Mobility:
:30 Puppy (L/R/M)
1:00 Pigeon

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