Saturday, July 29th 2023

WARM UP

2x

1:00 Machine

10 barbell good morning

5 burpee over bar

MOBILITY

1:00 Figure 4 stretch on wall

:30 butterfly stretch

:30 squat hold – feet on wall – arms OH

1:00 Straddle Stretch

10/10 Single leg RDL

10 glute bridge

15 tibialis raises/calf

5 Squat Jumps

STRENGTH

E2M x 5

12 Romanian DL @ 40-50% of 1 RM DL

12 bent over reverse flies – arms straight

PARTNER WOD

AMRAP – 18 – alternating rounds with partner

8x – total (4 Each)

50 Double Under

8 Strict Pull-Ups (Rx+ 4 Ring Muscle Ups)

then – AMRAP with remaining time,

alternating round for round

10/8 Machine of Choice

10 KB Swings @ 70/53