Saturday July 11th

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09
Video
https://us02web.zoom.us/rec/share/wNcpBrC3qmxLHpXxz1jzBL46PYfHT6a8h3MY_fINxBseTWm6-x4m8xTBRSl4roqo
General Warm up:
400m Jog – Nasal Breathing Only
Mobility:
Softball Hamstrings – 1 minute per side, Softball/Lax Calves 1 minute per side, Armless Preacher Stretch – 1 minute
Warm Up 2:
5:00 Running Clock, complete
10 Thoracic High-Fives w/ 3-5 second pause
20 Good AM’s
10 Alternating T-Planks w/3-5 second pause
Part 1:
Deadlift Warm up
In 4 Sets build to WOD weight using 5-5-5-5 rep scheme
Warm up 3:
1 Round: 10 Sit ups, 25 DUs/50 SUs
Part 2:
“Sandwich”
400m Run then
5 Rounds of:
20 Abmat Sit ups
15 Deadlifts
50 DUs
then
400m Run
RX 155/115, L2 135/95, L1 115/75…..RX+ = Using RX weight, run 800m instead of 400m and 20 min cap
Scale:
DU => SU x 2
Notes:
Athlete Reminder – Talking requires mouth breathing and therefore defeats the purpose of saying nasal breathing only