TUE 6/20/23 WOD

WARM UP

3:00 row (slow pace) – 30 sec Mountain Climbers – 5 Inchworm pushups – 5 KB Windmills/arm – 30 sec No push up Burpees – 10 Rt Arm KB Swings – 10 Lt Arm KB Swings – 30 sec Over the Bar Burpees – 20 KB Swings – Empty Bar – 5 DL (Weight in Heels) – 5 DL (Flat Back) – 5 DL (Active Shoulders) – 5 DL (Straight Bar Path) – 5 DL (Angle Torso / High Hips) – 8 Unbroken DL (Rest 1 Min) – 3 Rounds (Add wt) -
WOD
21-15-9:
Deadlifts L3-225/155# L2-185/125# L1-135/95#
Over the Bar Burpees

For Time

Post WOD – 3 Rounds of Max strict chin ups (2 Min per Rnd)

Post WOD – 30 sec Child Pose – 15 sec Samson Stretch (Rt/Lt) – 3 Rounds