WOD

102323

By October 22, 2023 No Comments
Monday, October 23

WOD

Warm-up:
10 Leg swing
6 Spiderman lunge
16 Mountain climber
10 Bird dog
10 Superman
10 Tuck up
5 Clean deadlift w/ pause @ knee + mid hang + high hang
5 Mid hang clean
5 Lat pull
5 T2B
5 Burpee box jump over

WOD:
A) Clean deadlift + Mid hang clean
Spend 4 minutes building to 75% of 1RM
then
EMOM x 8
Clean deadlift + mid hang clean @ 75%

B) 4-5 RFT of:
10 T2B (Hanging knee raise)
10 Burpee box jump over (28/24″)
*Scale as needed to complete in under 10 minutes.

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

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