"Open 13.4"
- WARM UP
- WOD
-
POST-WOD
0:30 Active Samson Stretch
0:30 Straight Legged Sit-Ups
0:30 Slow: Shoulder Tap, Shoulder Tap, Push-Up
0:30 Knuckle Draggers
0:30 Side Plank (left side)
0:30 Side Plank (right side)
0:30 Pigeon Pose (left side)
0:30 Pigeon Pose (right side)
PART 1: Power Clean & Jerk:
Build to a Heavy Power Clean & Jerk
*Score = Heaviest Load
PART 2: " "Open Workout 13.4"
AMRAP 7:
3 Clean & Jerks
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
...
Add 3 Reps Every Round
Barbell:[61/43]
*Score = Rounds + Reps
COOLDOWN
MOBILITY
1:00 Frog Stretch
AFTER CLASS
10-8-6-4-2:
- Wall Walks
- Farmers Carry Lengths (10 Meters)
Dumbbells: (50's/35's)