Friday, April 30
WOD
Happy Birthday Sia Mansouri!
Warm-up:
10 Bootstrapper
4 Inchworm pushup
10 Wall squat
10 Hollow rock ‘
8 Top down deadlift
6 Spiderman lunge
2x (Power clean + 3 front squat)
5 Double pushup burpee
WOD:
A) Every :90 for 9 minutes (6 sets)
1 Power clean + 3 Front squat
Build over the course of 6 sets.
B) For time:
42-30-18 Wallball (20/14#)
21-15-9 Ring dip (Scale to parallette dip or HRPU)
12 minute cap. Rx+ 11/10′ target, strict ring dip.
Home WOD:
A) Every :90 for 9 minutes (6 sets)
6 DB Power clean+ alternating front rack step up
:20-:30 Hollow hold
B) For time:
42-30-18 Single DB thruster
21-15-9 Hand release pushup.
12 minute cap.
Mobility:
1:00 Frog
1:00 Pigeon
