WOD

071023

Monday, July 10

WOD

Warm-up:
10 Leg swing
P1 Row :45
P2 Inchworm pushup lunge
6 Clean pull
5 Hang clean
4 Front squat
3 Push press
2 C&J
P1 Row :30
P2 Deep squat complex

WOD:
A) 4 minutes to warm-up to 70% of 1RM Clean & Jerk
then every :90
Set 1: 2 @ 70%
Set 2: 2 @ 75%
Set 3: 2 @ 80%
Set 4: 2 @ 83%
Set 5: 2 @ 83%

B) Partner 2k row!
With one person working at a time, complete a 2k row as fast as possible.

Mobility:
:45 Archer
:45 Pigeon

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