Saturday, April 16
WOD
Warm-up:
10 Leg swing
5 Walk-outs
Run 150m
:20 Dead hang on pullup bar
5 Up down dog
5 Power Clean + Front Squat
10 Hollow rock
10 Cossack squat
2 Rope get up
7 Burpee
150m Run
5 minutes to warm up squat clean
WOD:
26 minute AMRAP of:
1 Rope climb (Rx+ legless, Scaled-2 rope get up)
3 Squat clean (Rx-185/135, Scaled I-145/100, Scaled II-, 115/80 Scaled III- 95/65)
150m Run
Rest 1 minute
Mobility:
:30 Cat cow
:30 Child’s pose
1:00 Pigeon
