Saturday Team RWB 21 Gun Salute WOD 7a & 9a
Monday Memorial Day MURPH – 7a or 9a.
Dynamic Warm-Up – Mobility
3 Rounds for time of:
10 Dead Lifts 275/225, 225/175, 175/125
Rest 3 Minutes
2 Rounds for time of:
20 Thrusters 95/65, 75/55, 55/35
100 Walking Lunges (50 each leg)
*Scale weight of movement as needed for smooth mechanical progression on A. Ask your coach for help.
1a) 4X8 GH Raise (no swinging of torso) – rest 90 sec.
1b) 4X8 BB Bent Rows – heaviest possible, rest 90 sec.
Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:
C. See programming on white board.