WARM UP
10 good mornings
10 meter toy soldiers
10 meter lunge with rotation
10 meter inch worms
10 meter walking on toes
10 meter walking on heels
2 wall walks
SKILL
Establish max unbroken set:
Bench press (135/95)
Strict press (75/55)
*Build to working weight before attempting. No resting or pausing at the top or bottom.
WORKOUT OF THE DAY
Coach Hannah Birthday WOD (32:00 clock)
6:00 AMRAP:
15/12 calorie row
24 crossovers
12 alternating DB snatch
-2:00 rest-
6:00 AMRAP:
15/12 calorie assault/echo bike
12 burpees over DB
-2:00 rest-
6:00 AMRAP:
15/12 calorie row
24 feet traveling crossovers
12 alternating DB squat clean
-2:00 rest-
6:00 AMRAP:
15/12 calorie assault/echo bike
12 burpee DB deadlift
RX: (50/35)
Lv2: (70/50) (double under crossovers)