17th October 2019
WOD WOD, October 18, 2019
20.1 spin off
Hang Clean (Weight)
Metcon (Time)
10 Rounds for time
8 Deadlifts
10 Burpees over bar
Rx 50/35
Rx+ 60/40kg
*15min cap
*DL weight should not interfere with the ability keep moving through this piece
COOL DOWN
Johnson complex x 2 sets
Cat Cow
Rocking Adductor
T spine rotations
Bird dog
E2M x6
2 Hang cleans (power or squat)
*Working up to heavy 2 (keeping it TnG)