Saturday, December 18
WOD
Happy Birthday Dan Bayer & Smriti Sharan!
Warm-up:
4:00 AMRAP
5 Yoga Push-up
10 Spiderman Lunge
150m Run
10 Squat
5 T2B
Followed by…
1 Wall Walk
3-5 Pull-up
6-10 Clean & Push Press
3-5 MU (6-10 Ring Dip)
6-10 Pistol
1 Wall Walk
8:00 Cap
WOD:
For time:
50 T2B (scale to 30)
10 MU/20 Ring Dip
20 Hang power clean (145/100, 115/80, 90/60, 65/40)
400m Run (scale to 300m)
15 HSPU (Seated DB strict press)
30 Pistol (Jump squats)
400m Run
20 Push press (145/100, 115/80, 90/60, 65/40)
40 Air squat
400m Run
100 DU (200 SU)
*35 min cap
Mobility:
1:00 Pigeon
1:00 Puppy
