052621

Happy Birthday Kendra Barber!

Warm-up:
10 Leg Swing
10 Bootstrapper
1 minute Row
10 Top down deadlift
10 Tuck up
10 Superman
10 Yoga pushup
20 Single leg glute bridge (10 each side)
1 minute Row

WOD:
A) 5 minutes to build to a moderately heavy Deadlift
then
Every 2:00 for 10 minutes (5 sets)
5 Deadlift

B) Against a 6 minute running clock:
600men/500women m Row
30 Burpee
Max DU/SU in remaining time
*Scale as needed to allow for at least 1 minute of DU.

Home WOD:
Every 5 minutes for 20 minutes (5 sets)
12 Single leg DB deadlift (6 each side)
250men/200women meter row or 200/150 Run
10 Burpee
30 DU/60 SU

Mobility:
1:00 Frog
1:00 Pigeon