Saturday, September 26
WOD
Happy Birthday, Melanie Bradshaw!
Warm-up:
10 PVC passthrough
10 Halo
10 Leg swings
200m
10 Reverse lunges
4 Inchworms
5 Muscle Clean + Strict presses
4 Hang clean + push presses
8 Spider-Man lunge w/reach
4 Up down dog + walk dog
200m run
5 C &J @ 40% of 1RM
WOD:
For time:
800m Run (Scale to 600m)
21 Clean & Jerk (Rx-135/95#, Scale I- 105/75#, Scale II-85/50, Scale III-65/35#)
1000m Run (Scale to 800m)
15 Clean & Jerk
800m Run
9 Clean & Jerk
30 minute cap.
Mobility:
:45 Child’s pose
:45 Happy baby
1:30 Couch stretch
