WOD

070823

Saturday, July 8

WOD

Farewell to Daryl Lederle who is moving to Colorado this week. Your ever-present smile and big lifts will be missed around the gym!

Warm-up:
10 Leg swing
150m Run
4 Inchworm pushup lunge
10 Superman
4 Up down dog
3 Deep squat complex
14 Speed skater
2 Rope get-up
6 Floor press

WOD:
A) Back squat
5 minutes to build to 70%
then
Every 2 minutes for 10 minutes
4-5 Reps at 70%

B) For time:
1-2-3-4-5 Rope climb (sub 3 ring row per climb)
400m Run (Scale to 300m)
10-15-20-25 -30 DB floor press (Rx-50/35, Scale I-35/25, Scale II-25/15)
*20 minute cap.

Mobility:
1:00 Couch
1:00 Pigeon

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