August 31, 2024
WOD
WOD:
A) Tempo OHS or Front Squat
2-2-2-2-2 (Tempo 30×2)
*The 30×1 tempo prescription is 3 second decent, zero second in the bottom of the squat and two second pause at the top before the next rep.
**14 minutes.
B) For time:
1-2-3-4-5-6-7-8-9-10 Power clean (Rx- 155/105#, Scale I-135/95, Scale II-105/70, Scale III-75/50)
*After each set of power clean perform
1 Legless rope climb (Scale to no jump or 2 rope get-up)
50 DU (Scale to 100 SU)
*20 minute cap.
Mobility: (To be performed after class or at home)
1:00 Side puppy
1:00 Low dragon
