Wednesday, July 3, 2024

PRE: Athletes choice:

WOD: "Jennifer Irene" by Kisha Shoemaker, 4 Rounds:

-38 Deadlifts (115/85)

-13 SA OH DB Lunges (50/35)

-12 Wall Balls (20/14)

-11 Hang Cleans (115/85)

-7 Shoulder to Overhead (115/85)

Then, Cash Out: 1,000m Run

OR

"Coach Lew" For time:

Buy In : 2020m Run

Then, 5 Rounds of the following:

-44 Deadlift (65)

-44 Plank Knee to Elbow

-44 Squats

-44 Russian Twists

-44 American Kettlebell Swings (30)

-44 Side Plank Dips

-44 Wall balls (14)

Cash out: 2020m run/walk

POST: Mobility