Flora’s Birthday                     WOD-10/29/18

October 29, 2018

Happy Birthday Flora. What would we do without you! To many more happy and healthy years to come. 


200m Run
Toy Soldiers
Walking Lunges
Bear Crawl
Samson Stretch with 3 second hold at bottom

10 Star Touches
20 Mountain Climbers (total)
10 Jumping Squats

With lighter KB
2 Rounds
10 Good Mornings
5 RDL Right Leg
5 RDL Left Leg

Strength: Deadlift
1x10 @ 55% 1RM
1x5 @ 65% 1RM
2x3 @ 75% 1RM
2x3 @ 80% 1RM
1x3 @ 85% 1RM

Wod:
20 Minute EMOM
1st Minute: KBS 53/35
2nd Minute:Toes To Bar
3rd Minute: 10 Deadlift 60% of 1 RM
4th Minute: 12 Goblet Squats 53/35 

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