WOD

063023

By June 29, 2023 No Comments
Friday, June 30

WOD

Happy Birthday, Abby Houghtling!

Warm-up:
10 Leg swing
10 Bootstrapper
6 Spiderman lunge w/ reach
12 Single leg glute bridge
12 Fire hydrant
10 Superman
10 Cossack squat
8 Burpee
8 Wallball
8 Hang power clean

WOD:
A) Back squat 3-3-3-3-3
*14 minutes including warm-up. Same weight across all sets.

B) For time:
30-25-20 Wallball (20/14#)
21-15-9 Hang power clean (Rx-95/65, Scale I-75/50, Scale II-60/45, Scale III-45/35)
*10 minute cap. Keep the HPCL weight light and move fast.

Mobility:
:30 Child’s pose
1:00 Lying knee twist

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