Friday, September 27
WOD
Happy Birthday, Coach Mike!
Warm-Up:
:30 Air bike
10 Leg swing
8 Muscle clean
4 Power clean + hang power clean
6 Superman hollow rolls (3 each direction)
5 Kip swing
4 Hanging knee raise
3 Alt. Knee raise/T2B
4 DSC
:30 Air bike
WOD:
A) 12 minutes to build to a heavy Power clean + Hang power clean
(If you are planning on attending Saturday, note that we will be testing our 1RM OHS or FS. Plan on working no heavier than 75% of 1RM today.)
B) EMOM x 10 (5 sets)
Odd: :45 Max Air bike calorie
Even: 6-12 T2B (Hanging knee raise)
Mobility: (To be performed after class or at home)
1:00 Eagle
1:00 Lizard
