Tuesday, September 19
WOD
Happy Birthday, Max Keeler!
Warm-up:
10 Leg swing
10 PVC Passthrough
150m Run
3 Deep squat complex
5 Front squat
5 Push press
5 Thruster
3 Inchworm lunge
10 Ring row
10 Lat pull
5 Clean rack delivery
5 Hang power clean
WOD:
A) 1 RM Thruster (from the rack)
Spend 12 minutes establishing a 1 rep max!
We will be retesting in 4 weeks so record your scores in BTWB.
B) For time:
21-15-9
Pull-up
Hang power clean (135/95#)
*Scale as needed in order to complete in under 10 minutes.
Scale pull-up volume to 15/10/5 and hang power clean to a load that allows for no more than 3 sets on the set of 21.
Mobility:
1:00 Archer in saddle
1:00 Eagle in saddle
