Friday, September 13
WOD
Happy Birthday, Jim Kapsis & Scott Porter!
Warm-Up:
10 Leg swing
10 Passthrough
150m Run
4 Inchworm push-up lunge
5 Kip swing
4 Pull-up
8 Top down deadlift
6 Muscle clean
6 Spiderman lunge
Warm-up BMU or scaling option
WOD:
20 minute AMRAP:
150m Run
2 Bar muscle-up (4 Pullup/ring row + 4 Ring dip/HRPU)
3 Power clean*
4 Deadlift*
*(Rx-185/125, Scale I-135/95, Scale II-105/75, Scale III-75/50)
Mobility: (To be performed after class or at home)
:45 Lying knee twist
:45 Side puppy
