Monday, August 17
WOD
Happy Birthday Ron “Hellcat” Bonjean!
Warm-up:
1x Thru
5 Up/Down Dog
10 Perfect Stretch
2x Thru (add weight on set 2 if desired)
5 RDL
4 Muscle Clean
3 Front Squat
2 Hang Squat Clean
1 Squat Clean w/Pause BTK
5 Burpee
5 Box Jump
WOD:
A) Every 2:00 for 12:00 (6 sets)
3 Squat clean with a 2 second pause below knee
B) For time:
10-9-8-7-6-5-4-3-2-1 Burpee
1-2-3-4-5-6-7-8-9-10 Box jump over (30/24″)
Compare to 010615. *10 minute cap.
Home WOD/Zoom:
EMOM x 24
Minute 1:6 Squat clean w/ pause below knee
Minute 2: 6-10 Burpee
Minute 3: 10 Box jump over
Minute 4: Rest
Mobility:
1:30 Calf mash w/ barbell (each side)
