WOD

050124

By April 30, 2024 No Comments
Wednesday, May 1

WOD

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Warm-up:
150m Run
10 Ring row
6 Spiderman lunge
3 Deep squat complex
10 Iron cross
10 Hollow rock
5 Kip swing
3-5 Pullup
8 Top down deadlift
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 (Scale to 10 reps, jumping pullup or ring row)
*24 minute cap. If Round 1 takes longer than 4:30, scale at least 1 movement. Compare to 042022.

Mobility:
1:00 Lying knee twist

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