Anybody feel like this after Mondays 21-15-9 couplet…Muhahahahaaaa
Dynamic Warm-Up – Mobility Prepare for..
Test: 1:00 Minute Max Ring hold Planche
2-3 rds of
1x Misfit Complex find todays 50-80% for WOD
1x Mini-Cindy 3-5-7
A.WOD: 20 minute EMOM of: ( Teams of 2 in big classes)
Odd: 1 Misfit Complex 70-80% of 1RM
Pwr clean + Push jerk +Front squat + Hang squat clean + Split jerk
Even: 1 Rd of Cindy.
Misfit Complex start @50% climb by 2.5-5lbs as mechanic hold
Cindy cut reps to 3-7-11 to maintain stimulus in 1 minute with transition rest.
Team Cool down 70-100 V-Ups every 10. Do 1 30 sec Mobility static holds each, Coaches choice. 5-7 min