April 17, 2017

5 x 5 Deadlift @ 50 – 70%
focus on internal ration and hip hinge

3 sets of :
:30 kettlebell front rack wall sits
8 steps barbell front rack walking lunge

3 sets of :
8 Dumbbell bench press
3 weighted strict pull ups + 3 strict pull ups + 5 kipping pull ups (scale 8 strict pull ups)
(idea is to go unbroken use dumbbell between legs for weighted portion)

3 sets of:
100ft suitcase carry (each arm)
:20 plank, left
:20 plank, right

1 sets of:
2:00 each side pigeon stretch
2:00 frog stretch

Reminder – Charity Nomination

If you have a favorite charity that you’d like considered to be the recipient of the money we raise for CharityWOD, please email for a nomination form. Please fill out all the information on the form. We’ve gotten some great entries, so make a strong case for your non-profit!


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