WOD

101323

By October 12, 2023 No Comments
Friday, October 13

WOD

Warm-up:
4 Up down dog
6 Spiderman lunge
8 Bootstrapper
10 Ring row
8 Muscle clean
6 Top down deadlift
4 Clean & jerk
10 Superman
10 Hollow rock
3 Deep squat complex
5 Pull-up

WOD:
Every 4 minutes for 20 minutes:
9 Power Clean & Jerk (Rx-135/95, Scale I-115/80, Scale II-95/65, Scale III- 75/50)
20 Pull-up (Scale to 15 or 10 reps)
*Scale as needed to keep rest ~:90

Mobility:
1:00 Lying knee twist

 

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