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

Primer:
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.


Scale:
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

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