May 8, 2019

7
May

May 8, 2019

GROUP WARMUP
2 sets – 
5 T-Spine Opener
5 Hinge (stiff legged deadlift) 
5 Hang power clean 
5 Push jerk

BENCHMARK GIRL 
GRACE
30 Clean & Jerk RX 135/95 Master 55+115/75 

ALTERNATIVE BENCHMARK GIRL
GRACE
20 Dumbbell hang clean & push press

BICEP/TRICEP WORK
Circuit 1:
2 sets –
21s Barbell bicep curls 
12 Bench dips 
*21s are 7 reps half way down + 7 reps half way up + 7 full reps

Circuit 2:
2 sets – 
10 alternating Tall kneeing dumbbell bicep curl 
10 Dumbbell close grip floor press 

CharityWOD Shirts – available for pre-order

We’ve created a CharityWOD shirt and we are donating $5 from the sale of each one to Sunday Strong. If you’d like one, please email [email protected] with your size, tank or tee and quantity. Deadline is Monday, May 13! $25 each.