Wednesday 6/30/21

September 27, 2022
Wednesday 6/30/21

July 4th Weekend Schedule Changes

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The Board

The Mobility

Banded HamstringT-Spine Wall Extension

The Warm-Up

Runners Stretch (dynamic simply means you aren't holding for more than a second each time your leg comes forward)PVC Window to Wall - wide grip on PVC - arms extended Overhead leaning from one side of the room to the other

The Strength

Sumo Deadlift6 sets of 9 reps following a 1:00 loopThen 6 sets of 6 reps following a 1:00 loop of Romanian Deadlifts 6 sets of 3 reps of a Snatch. This should not be max load but more of a warm-up for what you will be using for WOD weight


8 Rounds For Time:StarfishDeadlift - keep your form on point with these light deadliftsSumo Deadlift High Pull

The Finisher

Tire Sledge

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