2023-07-31 WoD

WARM
400m run
2 rounds
{
1 min row
30s front rack stretch
10 banded good mornings
5 back bridge shoulder stretch
10s static ring hold
}

MAIN

A. 5 rounds, not for time
{
High Hang PowerClean
HangPowerClean
HangPowerClean (below knee)
3 RingDip
}
95, 115, 135, 135, 135#

B. 21-15-9 of
{
HangPowerClean 95#
HandReleasePushup
Airdyne (0.9, 0.7, 0.5 mile)
}
10:44