Friday, April 23
WOD
Warm-up:
10 Leg swing
10 Bootstrapper
10 Spiderman lunge
3 Sun salutation
10 Superman
10 Bird dog
8 Top down deadlift
6 Hang power clean
4 Power clean
6 Air squat
4 Pushup
WOD: “The Chief is Dead”
4 minute AMRAP:
3 Power Clean (135/95#) Please don’t drop bars outside
6 Pushup
9 Air Squat
12 Deadlift (135/95#)
Rest 1 minute
Repeat for a total of 5 sets
Home WOD:
Substitute DB Power clean + DB Deadlift
Mobility:
1:00 Lying knee twist
:30 Cat/cow
:30 Puppy
