Monday, July 6
WOD
Happy Birthday Mark O’Brien (Sunday) & Ken Goetz!
Warm up:
1x thru
10 Passthroughs
10 Spiderman lunge
5 Yoga pushup inchworms
2x thru
5 Strict press
5 Burpee
7 Muscle clean + push press
5 Burpee
9 Hang clean + jerk
1x thru
10 lat pull
5 pulllup
10 shoulder circles
WOD:
EMOM x 24 (6 sets)
Minute 1: 6 Hang clean & jerk (135/95, scale to a load that is tough but doable for 6 unbroken)
Minute 2: 4-8 Mountain climber burpee
Minute 3: 7-15 Pullup
MInute 4:Rest
Home WOD bodyweight:
Sub 6 (Broad jump + tuck jump + bear crawl 10′) for clean & jerk
Mobility:
1:00 Archer in straddle
1:00 Puppy dog
