Wednesday, October 12
WOD
Happy Birthday Micki Johns!
Warm-up:
30 Jumping jax
16 T-spine opener (8 each side)
20 Mountain climber
10 Shoulder circles on wall (5 each side)
20 Shoulder taps in plank
:20 Hollow rock
8 Tuck-up
4 DSC
7 Narrow grip pushup
6 Top down deadlift
6 Muscle clean
6 Hang power clean
6 Bar facing burpee
6 Strict ring dip
Warm-up hang power clean
WOD:
5 Rounds each for time:
12 Hang power clean (Rx-155/105, Scale to a load that allows you to complete in 1-2 sets)
12 Bar facing burpee
12 Strict ring dip (Scale to paralette dip or HRPU)
:90 Rest after each round
*20 minute cap
Mobility:
1:00 Lying knee twist
1:00 Twisted cross
