WOD

042022

By April 19, 2022 No Comments
Wednesday, April 20

WOD

Happy Birthday Bryce Pyle!

Warm-up:
10 Leg swing
2 Rounds of:
3 Inchworm
6 Spiderman lunge
8 Hollow rock
6 Burpee
5 Kip swing
then
200m Run
10 Top down deadlift
8 Clean pull
2 DSC
6 Muscle clean
4 Power clean

WOD:
4-5 RFT of:
10 TNG Power Clean (Rx-135/95, Scale I-105/75, Scale II-85/55, Scale III-65/45)
400m Run (Scale to 300m)
15 Pullup (Rx+-C2B, Scale to 10 reps, jumping pullup or ring row)
*If Round 1 takes longer than 4:30, scale at least 1 movement.

Mobility:
1:00 Lying knee twist
1:00 Forward fold

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