Friday, September 10
WOD
Happy Birthday David Massey!
Warm-up:
4 Inchworm lunge
5 Up down dog
10 Iron cross
10 Hollow rock
6 Front squat
4 Deep squat complex
6 Hang power clean
8 Bootstrapper
6 Hang squat clean
5 Scap pullup
10 T-spine opener
5 Lat pull
10 Floor slides
2-4 Strict pullup or ring row
WOD:
Every 3 minutes for 21 minutes (7 sets):
5-9 Strict pullup or Ring row (Rx + weighted pullup)
6 Hang squat clean (Start light, build over first 3 sets then maintain across)
*This is not for time. Focus on full ROM pullups and quality reps on clean. Record pullup reps and load for squat clean.
Mobility:
1:00 Lying knee twist
