WOD

052723

Saturday, May 27

WOD

Memorial Day Murph at 8 & 9am on Monday!
We will have lots of scaling options so that anyone can participate!
Open gym at 11:30am, 12:30pm, 1:30pm, 6:45pm, 7:45pm

Warm-up:
10 Leg swing
Run 200m
Row 250m
8 Bootstrapper
6 Spiderman lunge
8 Superman
10 Bird dog
16 Single leg glute bridge
10 Top down deadlift
8 Cossack squat
4 DB FR lunge
2 DB Man-maker

WOD:
A) Deadlift
7 @ 50%
5 @ 60%
3 @ 70%
7 @ 60%
5 @ 70%
3 @ 75%
*12 minutes including warm-up.

B) For time:
500m Row
400m run
30 DB front rack reverse lunge
20/15 Cal Air bike
10 DB man-maker
DB load=(Rx-50/35, Scale I-35/25, Scale II-25/15)
*15 minute cap.

Mobility:
1:00 Lying knee twist
1:00 Lizard

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