WOD

102023

By October 19, 2023 No Comments
Friday, October 20

WOD

Reminder: There will be no 8 & 9am classes on Saturday, Oct. 21. Instead we will be meeting at the gym at 11am for the annual Hog & Jog! This is a fun partner obstacle run that ends at Pork Barrel BBQ for lunch. There is a 1.5 mile and 3 mile option. If you aren’t able to run, you’re welcome to walk the 1.5 mile route. Please register in Pike13 so I know how many people to expect (24 hour enrollment window has been removed temporarily).

Warm-up:
10 Bootstrapper
4 Inchworm lunge
5 Yoga push-up
8 Top down deadlift
6 Muscle clean
4 Hang power clean
2 Power clean
10 Superman
10 Bird dog
4 Up down dog

WOD:
10-9-8-7-6-5-4-3-2-1
Power Clean (Rx- 3/4 Bodyweight)
Bench (Rx- Bodyweight (men), 3/4 Bodyweight (women))
*20 minute cap. Scale load as needed in order to finish within 20 minutes.

Mobility:
1:00 Lying knee twist
1:00 Twisted cross

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