A huge congratulations to Mitch Sortillon and Alanah Bird for taking 1st place in the Advanced Division at this weekend’s Affiliate League competition!
WARM UP:
400 M. Run or Row
2 Rounds
10 Clean Extension
10 High Pull
10 Muscle Cleans
10 Front Squats
10 Good Mornings
Then:
Hip Mobility
SKILL:
EMOM 6
ODD: Weighted Front Plank
EVEN: 20 Weighted V-Ups
LIFT:
Front Squat
3 @ 70%
3 @ 75%
2 x 3 @ 80%
WOD:
“G.G.1”
AMRAP 10
5 Hang Squat Cleans (155/105) (135/95) (115/75) (95/65)
7 Bar Faceing Burpees
POST WOD:
Mobilize & Stretch
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