FRI 6/28/24 WOD

Warm Up - 1 set:  1:30 row (easy) - 10 scap pull-ups - 10 shoulder presses (empty barbell) - :45 row (easy) - :45 row (moderate) - 20 piked shoulder taps - 10 push-ups - :30 row (easy) - 1:00 row (hard) - 10 deadlift (empty barbell) - 10 push presses - 3 wall walks - 10 piked push-ups - 2 sets:  7 deadlifts (building) - 7 push presses - 3 strict handstand push-ups –

WOD – 12 Min AMRAP
15 deadlifts L3-135/95# L2-95/65# L1-65/45#
10 push presses L3-135/95# L2-95/65# L1-65/45#
5 strict handstand push-ups L2-3 strict HSPU L1-5 pike/knees on box pushups

Rounds + Reps

Strength – Back rack lunge steps – 10-8-8-6-6 (3 min per set)

Post WOD - 1:00 lacrosse-ball tricep mash/side - 1:00 lacrosse-ball front delt mash/side