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)
