Remember our In House competition and Anniversary celebration Saturday, July 11.
EMOM for 10 minutes of:
Vicki
1 deadlift @ 85-90%
rest for 3 minutes
AMRAP in 10 minutes of:
10 weighted situps (20/30)
15 ball slams (20/30)
Warm up:
500 meter row
Dynamic stretch
10 single leg raise with core activation (total)
Wod specific warm up:
5×3 deadlift (light to 70%)
Joe 365/7+13
Mike 235/9+17
Cristy 195/11+10
Heather 225/11+8
Cynthia 175/7+10
3D 175/8
Christy 135/7+12
Razor 225/6+10
Vero 155/8+10
JMac 150/6+13
Roberto 310/7+16
Q 135/4+15
Kristen 155/9
Juarez 245/6+15
Guru 185/6+3
Ryan 325/8
Sarah 85/6+16
Herman 205/8+12
Susan 115/6+15
Vicki 175/9+3
Jessica 115/6+3
Jay 205/9
Alyssa 155/9
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