Warm up: 2x: 250 m row, 10 alt 1 leg dl's, 15 sit ups, 15 back ext, 5 burpees; straddle holds, foward bend to flat back
Skill Focus: Deadlift
Warm up and build to a. . . 3 RM deadlift (2-3 attempts)
-no dropping
-ea rep from a dead stop
WOD:
3 rounds for time
50 double unders
30 Ball slams #20/14
10 Box jumps #24/20
Score is deadlift 3 rm and time
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Nice PR Will!
Calling about 5-6 ish strong & able bodied men & women: Hand Bombing Wod -- Tues. June 25th. . .
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. . . Meet at the new box (9509 N Trask St) on Tuesday June 25th (tomorrow) at 4:00 pm. Our brand new flooring will be delivered between 4 and 6:00 pm. When it arrives, we will 3. 2. 1. GO it to remove 180 mats or 19, 620 lbs. Are you up for the challenge?? Regular wods at current box at 4:30/5:30 & 6:30 pm as usual!
