WOD

120821

By December 7, 2021 No Comments
Wednesday, December 8

WOD

Happy Birthday Alix Fetch!

Warm-up:
10 Bootstrapper
100m Row
5 Inchworm
12 Hollow rock
8 Scorpion
10 Top down deadlift
10 T-spine opener
:30 Dead hang from pullup bar
7 Hang power clean
5 Pullup
150m Row

WOD:
4-6 Rounds of the following intervals:
7 Hang power clean (155/105#)
20 Pullup (Scale to 10-15)
200m Row
Rest :90 after each interval
*22 minute cap.

Mobility:
1:00 Child’s pose
1:00 Archer
1:00 Standing forward fold

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