Saturday, May 15
WOD
Happy Birthday Jessie Radcliffe!
Warm up:
10 Leg swing
6 Spiderman lunge
10 Air squat
8 Superman
10 Fire hydrant
20 Mountain climber
10 Cossack squat
Run 150m
4x Hang power clean + lunge + lunge
WOD:
A) Back Squat Wave
5-3-1-5-3-1
*14 minute including warm-up. Build heavier than last week.
B) For time:
50 Hang power clean + lunge + lunge (Rx-115/80, Scale I-95/65, Scale II-75/50, Scale III-55/35)
Perform 5 lateral burpee over bar for every break. (Scale to 3 reps)
*13 minute cap.
Mobility:
:45 Lying knee twist
:45 Frog
:45 Straddle
