Friday, June 24
WOD
Happy Birthday Jennifer McMahan!
Warm-up:
10 Leg Swings
5 Inchworm
10 Lat Pull
5 Perfect Stretch
10 Bird Dog
5 Up/Down Dog
10 Superman
5 Tricep Push-up
10 Top Down Deadlift
3-5 Strict Pull-up
3-5 Strict Dip
WOD:
A) Deadlift
Set 1: 5 @ 70%
Set 2: 5 @ 75%
Set 3: 3 @ 85%
Set 4: 2 @ 90%
12 Minutes Including Warm-up
B) For Quality, Every 4:00 x 3 Sets
8-10 Strict Pull-up
8-10 Strict Dip
150m KB/DB Front Rack Carry (Choose a weight that allows for only 1 stop if any)
Mobility:
:45 Archer
:45 Eagle
:45 Happy Baby
