We want to wish Craig, Sheri and their family a farewell as they start a new adventure in South Carolina. You all will be missed!!

Dynamic Warm Up- Mobility Prepare for:

WOD: “Patty also goes by Sheri”
Partner 15 Minute E3MON
10 DB Bench Press  Teams heavy choice lbs with mechanics
5 Barbell Bent Rows: Teams heavy choice lbs with mechanics
50 Ft KB Farmer carry:  Down n back- Teams heavy choice lbs with mechanics 
Both partners will complete all movements.1 set of equipment per partnership. (if possible) 

ROMWOD.
Right side
Warrior 2
https://youtu.be/QbIrd6onJwQ

Dragon
MindBodyWarrior.com Yin Yoga – Dragon pose

Lizard
How to do Lizard Pose

Fragon (turn the back leg in, and fold body in-between both legs)

REPEAT ON LEFT SIDE

 

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