WOD

111723

By November 16, 2023 No Comments
Friday, November 17

WOD

Happy Birthday, Coach Rob & Christopher Neu!

Warm-up:
8 Bootstrapper
4 Yoga push-up
8 Superman
12 Iron cross
10 Top down deadlift
8 Power clean
10 Narrow stance air squat
2 Wall walk-up
Warm-up Power clean & Deadlift

WOD:
For time:
3 Wall Walk-up (Box walk up)

7 Deadlift (225/155#)
3 Wall Walk-Up

14 Inverted Burpee (Scale inversion to regular burpee, scale roll to candle stick to air squat)
7 Deadlift
3 Wall Walk-Up

21 DB Floor Press (50/35#)
14 Inverted Burpee
7 Deadlift
3 Wall Walk-Up

28 Power clean (135/95#, use same bar as deadlift)
21 DB Floor Press
14 Inverted Burpee
7 Deadlift
3 Wall Walk-Up
*20 minute cap.

Mobility:
:30 Child’s pose
:30 Puppy
:45 Lying knee twist

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