Monday, November 29
WOD
Warm-up:
4 Inchworm lunge
5 Up down dog
6 Bootstrapper
7 Air squat
8 Tuck up w/ 2 second pause in hollow position
9 Superman
8 Top down deadlift
7 Muscle clean
6 Front squat
5 Squat clean
4 Deep squat complex
3 Burpee box jump over
WOD:
Spend 6 minutes building to a heavy squat clean
Rest 3 minutes
then
EMOM x 5
5 Squat clean
Use 60% of “heavy squat clean”
Rest 3 minutes
then
5 minute AMrep of Burpee box jump over (Rx- 24/20″, Scale-20/18″)
Mobility:
1:00 Child’s pose
1:00 Saddle
1:00 Twisted lizard
