Wednesday, July 14
WOD
Warm-up:
10 Leg swings
8 Spiderman lunge
W/ Barbell
10 Single leg deadlift (5 each side)
5 Top down deadlift
3x thru, 3 position power clean (high hang, above knee, mid shin)
1 Wall walk up w/ 10 second hold
:30 Dead hang from pullup bar
10 T-spine rotation
5 Alternating knee raise/T2B
8 Burpee over barbell
WOD:
For time:
50 T2B
then
5 Rounds of:
7 TNG Power Clean (135/95#, scale to a load that you can do unbroken)
5 Wall walk up (Scale to 3 or box walk up)
Rest :90 after each set of power clean & WWU.
20 Minute cap.
Mobility:
1:00 Side puppy
1:00 Archer
