WOD

121123

By December 10, 2023 No Comments
Monday, December 11

WOD

Happy Birthday, Laura Pettus!

Warm-up:
4 Inchworm lunge
20 Mountain climber
10 Floor/wall slides
15 Hollow rock
8 Wall squat
2 Rounds of:
5 Muscle clean
5 Front squat
5 Tall clean
then
4 Deep squat complex
5 Hang squat clean
5 Burpee over bar
5 T2B

WOD:
EMOM x 24 (8 rounds)
Minute 1: 5 Hang Squat Cleans (Rx-165/115, Scale I-135/95, Scale II-105/75, Scale III-85/55 or ~65% of 1RM)
Minute 2: 5-10 Lateral burpees over bar
Minute 3: 6-12 T2B (Scale to knee raise)
*Compare to 120921

Mobility:
:45 Pigeon
:45 Low dragon

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