FRI 7/12/24 WOD

Warm Up - 2 sets:  1:00 bike, row, or ski - 10 alternating Spiderman stretches - 10 alternating scorpion stretches - 5 push-ups to down dog - 10 alternating plank reach-throughs - 3 sets:  10 sumo deadlift (empty barbell) - 1 shuttle run - 10 sumo deadlift + shrug - 1 shuttle run - 10 sumo deadlift high pulls - 1 shuttle run - 2 sets:  6 sumo deadlift high pulls - 3 shuttle run – 1 shuttle run is 25 ft down/25 ft back –

WOD – 9 Min AMRAP
12 sumo deadlift high pulls L3-95/65# L2-65/45# L1-45/25#
6 shuttle runs L2-same L1-4 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back

Rounds + Reps

Strength – Deadlift - 5-5-5-5-5-5-5

Pos WOD - 1:00 doorway pec stretch/side - 1:00 couch stretch/side