Friday, July 1
WOD
Warm-up:
75′ Walking Samson Lunge
2x Thru
3 Yoga Push-up
6 Ring Dip
9 Superman
75′ Bear Crawl
2x Thru
3 Ring Dip Negative
6 Bench Press (empty bar)
9 Glute Bridge
3 DB Manmaker
WOD:
A) Spend 8 minutes building to a heavy 3 rep Bench Press
then perform a single max set w/ 60%
B) 50 Strict ring dip for time
for every break perform:
5 DB Pushup/R arm row/L arm row/power clean/lunge/lunge
(Rx-35/25, Scale I-25/15, Scale II-15/10)
*12 minute cap.
Mobility:
:45 Puppy
:45 Archer
:45 Eagle
