Monday, June 21
WOD
Happy Birthday Stefanie Carpenter!
Warm-up:
10 Leg swing
8 Spiderman lunge
30 Jumping jax
8 Everett Clean Pull w/ empty barbell
6 Muscle Clean
6 Hang power clean
20 Penguin jump
25 Single under
15 Alternate Single/Double under
4 Deep squat complex
20 Hollow rock
4 (Lat pull + strict pullup or ring row)
WOD: “Unbroken”
EMOM x 21 (7 sets)
Minute 1: Max Unbroken set of Strict pullup or Ring row (if you have less than 5 UB pullup in a row get a minimum of 5)
Minute 2: 6 UB Hang power clean (155/105, 125/85, 95/65, 75/45)
Minute 3: Max Unbroken set of DU or SU (rest at least :15)
Mobility:
:45 Archer
:45 Lying knee twist
