WOD

060523

Monday, June 5

WOD

Happy Birthday, Scott Jones!

Warm-up:
10 Leg swing
150m Run
75′ Walking Samson lunge
4 Inchworm
6 Spiderman lunge
30 Shuffle split
5 Front squat
5 Muscle clean
5 Tall clean
4 Clean w/ pause below knee
4 Up dog down dog + walk the dog
Practice DU

WOD:
A) Every :90 for 6 minutes (4 sets Building)
Clean w/ pause below knee
then
Every :90 for 6 minutes (4 sets Building)
Clean
*These can be power or squat cleans. Note we will be front squatting on Wednesday.

B) 7 minute AMRAP:
7 Unbroken Hang power clean @55-60% of Part A.
28 DU (Scale to penguin jump or 56 SU)

Mobility:
1:00 Lying knee twist
1:00 Low dragon

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