Wednesday, December 15
WOD
Warm-up:
4 Inchworm lunge
8 Superman
10 Hollow rock
5 Roll to candlestick or narrow stance squat
5 Burpee
5 Box jump
8 Top down deadlift
6 Clean pull
4 Hang power clean
2 Front squat
WOD:
A) Every 2 minutes for 12 minutes (6 sets)
Clean pull + Hang Power clean + Front squat
Build over the course of 6 sets.
B) EMOM x 10 (5 sets)
Odd: 5-10 Strict pullup
Even: 12 DB step-ups (20/18#, Rx-50/35#, S-35/25, SII 25/15)
Immediately into
4 minute AMRep of:
Burpee box jump (20/18″)
Mobility:
1:00 Lying knee twist
:30 Child’s pose
