Wednesday, July 10
WOD
Warm-up:
10 Leg swing
4 Inchworm push-up
10 Wall squat
2-4 Strict pullup or 4-6 Ring row
3 Deep squat complex
4 Clean pull w/ pause below knee and above knee
5 Muscle clean
4 Front squat
5 Squat clean
4 Front rack lunge
Warm-up BMU or Pullup/Dip
WOD:
A) Every 2 minutes for 12 minutes
Squat Clean
Set 1: 2 @ 60%
Set 2: 2 @ 70%
Set 3 & 4: 1 @ 80%
Set 5 & 6: 1 @ 85%
B) 3 RFT:
5 Bar Muscle-up (10 Pull-up/Ring Row & 10 Ring Dip/Push-up)
16 Front Rack Lunge (Rx-135/95#, Scale to a load that allows you to complete each set UB)
*9 minute cap.
Mobility:
1:00 Straddle
1:00 Couch stretch
1:00 Saddle
