Friday, June 11
WOD
Warm-up:
10 Leg swing
10 Bootstrapper
7 Up down dog
20 Speed skater
7 Tempo narrow grip push up (2-3 second down and pause 1-2 second slightly above ground)
10 Top down deadlift
10 Superman
20 Mountain climber
10 Single leg glute bridge
10 Hollow rock
WOD: Every 4 minutes for 20 minutes (5 sets)
7 Deadlift*
14 Ring Dip (Rx+ add weight, scale to 7-10 reps or hand release pushup)
*Build over the course of 5 sets. Goal is to match the load lifted last week for 5.
Mobility:
:30 Knees to belly
1:00 Lying knee twist
1:00 Seated saddle
