Friday, September 2
WOD
Happy Birthday Jake Nicastro!
Warm up:
10 Leg swings
10 Bootstrapper
5 Up down dog
4 Floor taps (F/M/B)
5 BTN strict press
4 Walk out + pushup
5 Front rack strict press
5 Muscle clean
5 Hang power clean
WOD:
A) 10-10-10
Strict press from floor building
*10 minutes including warm-up
B) For time:
21-15-9 (Scale to 15-12-9)
Hang power clean (Rx-135/95, Scale I-105/75, Scale II-85/55, Scale III-65/40)
Burpee over bar
Row calorie
*12 minute cap.
Mobility:
:30 Cat cow
1:00 Side puppy
1:00 Lying knee twist
