WOD

052322

Monday, May 23

WOD

Happy Birthday Adam Toren!

Warm-up:
10 Leg swing
4 Inchworm lunge
150m Run
Broad jump 75′
Bear crawl 1/2 length room forward & 1/2 backward
10 T-spine opener
10 Superman
20 Hamstring stretch on rig (Lying on back, elevate one leg against rig and swing other leg up and down, 10 each side)
6 Scap pullup
5 Lat pull
4 Knee raise
6 Top down deadlift
6 Hang power clean
4 Burpee box jump
Warm up TNG power clean to a moderately heavy load

WOD:
Every 4 minutes for 20 minutes (5 sets)
6 TNG Power Clean (using load established in warm-up)
12 Burpee box jump (24/20″, Scale to 7 reps)
18 T2B (Scale to knee raise and/or 10-12 reps)

Mobility:
1:00 Low dragon
1:00 Half frog

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