WOD

073123

By July 30, 2023 No Comments
Monday, July 31

WOD

Happy Birthday, Micki MacNaughton!

Warm-up:
10 Leg swing
4 Up down dog
30 Shuffle split
8 Superman
10 Bird dog
8 Clean pull
6 Muscle clean
5 Clean & press
5 Jerk
5 Burpee to a target

WOD:
A) 6 minutes to build to 85% of 1RM Clean & Jerk
then
Every :90
Set 1 : 1 @ 85%
Set 2 & 3: 1 @ 90%
Set 4 & 5: 1 @ 93-95%

B) 7 minute AMREP of Burpee to a target 6″ above reach
at the top of every minute 3 power clean @ 60%

Mobility:
:45 Archer
:45 Lying knee twist

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