WOD

112923

By November 28, 2023 No Comments
Tuesday, November 29

WOD

Warm-up:
10 PVC passthrough
4 Up down dog
3 Pullup
5 Pushup
7 Bootstrapper
10 PVC halo
w/ empty barbell
12 DL
9 HPCL
6 Jerk
4 Inchworm lunge
Warm up BMU & BB complex

WOD:
Every 4 minutes for 20 minutes
3 Bar Muscle-up or 6 Pullup & 6 Dip/HRPU
12 Deadlift
9 Hang Clean
6 Jerk
*Rx-155/105, Scale to a load that allows you to complete the complex in no more than 3 sets)

Mobility:
:45 Twisted cross
:45 Lying knee twist

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