Activate!!!!

Tait- Post WOD!

Activate!!

{2x’s through

8 scap pushups

8 pvc good student/good morning (with light weight or bar if desired)

4 left one legged karate squat

4 right one legged karate squat}

then…

EMOM 12 minutes

on even minutes –0-2-4-etc

4 “I am a Gymnast in strict form and hollow body’ dead hang pullups

on odd minutes:

10 legit, no wasted movement box jumps, as high as possible(talk to me about the 3 levels of this

WOD

3 RDS OF;

1 MUSCLE CLEAN, 1 PUSH PRESS

2 MUSCLE CLEAN, 2 PUSH PRESS

3 MUSCLE CLEAN, 3 PUSH PRESS

4, 4

5, 5

ADD or adjust weight after each set….

There may or may not be a Burpee penalty for putting the bar down mid set!

 



Mobility WOD