WOD

101623

By October 15, 2023 No Comments
Monday, October 16

WOD

Warm-up:
10 Leg swing
5 Floor tap (F/M/B)
4 Up down dog
10 Up downs
5 Front squat
5 High hang clean
5 Mid-thigh clean
5 Kip swing
5 T2B
5 Box jump over
5 KB swing

WOD:
A) EMOM x 5
High hang clean
Every :90 for 7:30 (5 sets)
Mid-thigh hang clean
Build over the course of all 10 sets.

B) Against a 10 minute running clock perform:
50 T2B Buy-in (Scale to hanging knee raise)
then
AMRAP of:
20 Box Jump Over (24/20″)
15 KB Swing (53/35#)
Record total # of rounds and reps of couplet.

Mobility:
1:00 Child’s pose
1:00 Straddle

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