WOD

100422

By October 3, 2022 No Comments
Tuesday, October 4

WOD

Warm-up:
10 Leg swings
30 Jumping jax
5 Up down dog
10 Top down deadlift
5 Power clean + front squat
5 Clean pull to mid knee cap + clean
20 Alternating SU/DU or 5 SU + 1 DU attempt x 4
6 Burpee

WOD:
A) Every :90 for 12 minutes (8 sets)
Clean pull to mid kneecap + clean from mid knee cap (power or squat)
Build across 8 sets.

B) For time:
21-15-9 Burpee
100-100-100 DU or 200 SU (Scale as needed to keep each set under 2 minutes)
*11 minute time cap.

Mobility:
1:00 Lying knee twist
:30 Straddle (R/L/M)

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