Thursday

HAPPY BIRTHDAY TO CORRIE!!!

Warm-up: 4 rounds (deliberate pace)
6 hip extensions
6 sit-up’s
6sec handstand hold
6 pull-ups
6 dips
6 box jumps
then foam roll

WOD:
A1. 2 power clean + 2 hang clean 2.2X5 90sec rest (focus on speed under the bar, take time between reps to reset)
A2. Knees-to-elbows: 10×5 90 sec rest

Cool down:
jog around building
30 walking lunge+twist
10 slow wall slides
dead hang from bar (60sec total)
ankle stretch (30sec/leg)
static hamstring stretch (30sec/leg)
static quad stretch (30sec/leg)