The Night of the Living Dead-Lift Off is Friday! Friday afternoon there will be a regular 415p WOD, after that it is the LIFT OFF! Prizes will be awarded for the best costumes. Sign up for what you will bring for the pot luck and bring your families!
Dynamic Warm-Up – Mobility
A: Alternate for 4-5 sets
A1: Alternating DB Press 6-8 per side
A2: FR Walking lunge (or reverse lunge if space requires) 12-14 steps
For time, 20 min cap
400m run after each
C. Above and Beyond:
C1: Jerk Balance 4 reps, 2 each leg
Every 2 min for 6 min (3 sets)
C2: Split Jerk, 6-8 X 2 @ 60-85% Prioritize technique over weight today, unless you can do this prior to A and B.
Go every 2 minutes. Pause for 2 seconds in the receiving position.
D: rotate for 3 sets
D1: Ring Row, AMRAP @2020
D2: Banded march, 2 min, front loaded, 20-30lb med ball
D3: CrossOver Symmetry YTWA
D4: Front loaded sand back squats: 45 seconds. Can you match or beat last week?