WOD – Wednesday 8/23

SUMMER PARTY this Saturday!
Great Island Common in New Castle
Pot Luck BBQ
Stop by anytime between 3 – 8pm
Hope to see you all there!

Spend 2 minutes in Z1
Then, foam roll the lats
2 rounds with a band
10 banded pull-aparts
10 banded curls
10 banded high pulls
10 banded dislocates

Push press – 15 minutes to find a new 1RM
Here we go again.

“Highway Miles”
18 min AMRAP
25 deadlifts (225/155#)
5 rounds or “Cindy”
1-mile run
Hold yourselves accountable to good form. Deadlift, push-ups and air squats. It will help you with efficiency.

Accessory Work
Banded leg curls – accumulate 100t
Tricep push-downs – accumulate 80

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