Saturday, May 7
WOD
Warm up:
6 Bootstrapper
3 Inchworm pushup
6 Spiderman lunge
8 Hollow rock +8 tuck-up
8 Superman
P1 5 Muscle clean +4 Hang power clean + 3 Power clean
P2 Air squat then switch
P1 20 Shoulder tap in plank
P2 Deep squat complex then switch
WOD:
A) Back Squat Wave
5-3-1-5-3-1
*14 minute including warm-up.
B) 15 minute AMRAP:
Partner “Chief”
3 Power clean (Rx-135/95, SI-105/75, SII- 85/55, SIII-65/45)
6 Pushup
9 Air squat
Partner 1 completes 1 full round, then partner 2 completes 1 full round.
Mobility:
:30 Twisted cross
:30 Happy baby
1:00 Frog
