Tuesday, August 20
WOD
Warm-up:
10 PVC passthrough
10 Leg swing
10 Cossack squat
10 Shoulder rotation on wall
4 Inchworm lunge
w/ a light DB
10 Renegade row right
8 Hang clean right
6 Strict press right
10 Renegade row left
8 Hang clean left
6 Strict press left
4 Up down dog
8 Front squat
7 Tall clean
6 Drop to split
5 BTN Jerk
WOD:
Clean Pull + Clean & Jerk
Spend 7 minutes building to 85%
then
Every 2 minutes for 14 minutes
Clean & Jerk
Set 1: 2 @ 85%
Set 2: 1 @ 90%
Set 3: 1 @ 90%
Set 4: 1 @ 95%
Set 5: 1 @ 95%
Set 6: 1 @ 97-100%
Set 7: 1 @ 100%
Mobility: (To be performed after class or at home)
1:00 Straddle
1:00 Forward fold
1:00 Puppy
