Warm up: 2 min jumprope and/or du practice; 10 spiderman lunges, 10 pass thrus, 10 good mornings, 10 alt high kicks; hip mob
Skill Focus: Barbell Lunge
Warm up to the heaviest weight you feel you can use for the 3 sets. Knee must
“graze” ground for the rep to count
3 x 12 barbell lunge (6 ea side) AHAP (try to use the same weight for all 3 sets)
90 s rest between
WOD:
50. 40. 30. 20. 10. 20. 30. 40. 50 of*
du’s
Sit ups (unanchored butterfly)
* beginners do Annie
Post lunge weight and A’Revenge or Annie time for score
Shout Out to Tiffany on her 1st Muscle Up!!
A welcome to "Goliath" -- the newest member of our tire family and a big thank you to John and crew for bringing him home
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900# Goliath: flip this. . .
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Someone was prepared--and I love those colors. . .
