Dave’s Birthday WOD-7/8/19

July 8, 2019

Happy Birthday coach Dave!

We are all trying to be as fit as you! 

Warm-up
• 400 m Run
2 rounds:
• 30 sec Pigeon Pose
• 30 sec Spiderman Lunge
3 rounds:
• 10 Romanian deadlifts 45/35
• 10 Good Mornings
• 10 Barbell squats 45/35
Strength

Back Squat
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 70% of 1RM
• 6 reps at 75% of 1RM
Strict Press
4x5 @ 70%
Core
3 rounds:
• 5. Dragonflies
• 10 Straddle Sit-ups
Conditioning
10 min E2MOM:
• 5 HSPU
* 10 Kettlebell Swings 53/35
• 40 Air Squats  

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