WOD – Wednesday 10/5

Congratulations to Erin R. for repeating with back to back dominating Lumberjack victories. What a stud.

Partner warm-up;
800m med ball run
Then, one partner works while the other does air squats
*full length of the gym
Round 1 – spiderman down, jog back
Round 2 – 5 inchworms into ground scrapers, jog back
Round 3 – over the fence to side lunge, jog back

Posterior chain prep for the deadlift – use the rig to stretch hamstrings, t-spine, etc.

A1. Deadlift – 3×5 AHAP
A2. HSPU’s – 2×6-12 + 1 ME set
*2 reps short of failure
**building off of last week, 5 reps not 6. So add another 5 to 10#!

“House Special”
12 min AMRAP
5 burpee double push-ups
10 wall balls (20/14#)
250m row
*look to 4/5.
Look to see what they did last time. 6 months allows a lot of time for improvement. The burpee’s are down, one Rx push-up, then chest back to the floor and finish the burpee.

Accessory Work
Post class.
3 rounds
15 weighted sit-ups
:30 hollow hold
20 Russian twists
:30 superman

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