WOD

090823

By September 7, 2023 No Comments
Friday, September 8

WOD

Warm-up:
6 minute AMRAP:
2 Rope get up
4 Yoga pushup
6 Superman
8 Air squat
10 Muscle clean
Warm up clean & bench

WOD:
E2M x 20 minutes (10 sets)
1 Legless Rope Climb (Regular rope climb or 2 rope get-up)
3 Squat Clean (135/95, scale to a load that allows for TNG)
5 Bench Press (185/115, scale to a load that allows for UB sets, or if you are sore from pushups sub out DB strict press)
Scale Rope climb and load as needed in order to get work done in :90 or less.

Mobility:
1:00 Frog
1:00 Twisted cross

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