Monday, July 25
WOD
Warm-up:
10 Leg swing
10 PVC pass through
3 Inchworm push-up lunge
10 Floor slides
5 Lat pull + :10 dead hang
10 Air squat
2-4 Strict pull-up/ring row
PVC front rack stretch :40 each side
5 BTN strict press
5 Muscle clean
5 Top down deadlift
3 DSC
4 High hang clean
4 Mid hang clean
1-3 Strict HSPU or DB strict press
5 minutes to warm up clean
WOD:
20 minute AMRAP
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1
Strict HSPU or DB strict press
Hang power clean (165/115 or ~75% of 1RM)
Strict pull-up or ring row
Mobility:
:30 Wrist/forearm stretch
:30 Thread the needle
:30 Knees to chest
:30 Lying knee twist
