Monday, November 8
WOD
Happy Birthday Liz Dunsworth & Casey Davidson!
Warm-up:
10 Leg Swing
8 Spiderman lunge
8 Hawaiian squat (4 each side)
6 Muscle clean
5 Front squat
4 Tall clean
4 Deep squat complex
4 V-up complex
2 (Power clean + 2 Hang power clean+ 3 Front squat) Complex
4 Burpee over bar
WOD:
6 Rounds, Each against a 2:00 running clock of:
Power clean + 2 Hang power clean+ 3 Front squat (Build each set)
In remaining time perform as many reps of lateral burpee over bar as possible
Rest :90 after each round. Score is top load and total burpees for all 6 sets.
Mobility:
:30 Cat cow
:30 Thread the needle
1:00 Saddle
1:00 Straddle
