Tuesday, August 16
WOD
Warm-up:
1 minute Row
10 Leg swing
10 Passthrough
10 Tuck up
6 Spiderman lunge
8 Top down deadlift
4 Hang clean & push press
6 Bootstrapper
4 Clean & jerk
4 Lat pull
3 Knee raise
4 Alt T2B/Knee raise
A) Clean & Jerk
Every :90 for 6 minutes (4 sets)
2 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
Every :90 for 6 minutes (4 sets)
1 @ 85%
B) For time:
500m Row (Scale to 400)
20 T2B (Scale to 14)
30 Push press (105/75, 85/55, 65/45)
40 KB Swing (Rx-53/35, Scale I-44/26, Scale II-35/18)
30 Push press
20 T2B
500m Row
14 minute cap.
Mobility:
:45 Pigeon
:45 Archer
