Friday, August 13
WOD
Warm-up:
10 Leg Swings
:30 Each side PVC front rack stretch
4 Deep squat complex
2 Rounds of:
5 Pushup
7 Air squat
:20 Hollow hold
7/5 Air bike calorie
then
7 Top down DL
5 Muscle Clean
3x thru the Clean Complex for today
WOD:
A) Clean Complex
Build to a heavy triple High Hang + Above Knee + From Floor (squat or power clean)
10 minutes to build to a heavy set.
B) 10 minute AMRAP in teams of 3, rotate between the following stations to accumulate as many air bike calories as possible
13m/9w Air Bike Calories
Double KB/DB Front Rack Hold 50/35# scale to 35/25#
Rest
Mobility:
1:00 Frog
1:00 Lying knee twist
