Wednesday July 21, 2021

“No excuses. Just do the work.” -Shalane Flanagan 

PRIMER:
3 Rounds 
20 BW Good Mornings
15 Push Ups 
10 Strict Pull Ups 

MOBILITY:
Lizard Pose 
Down Dog
  
STRENGTH:
Double Power Clean + 3 Push Press – EMOM x 5 

GYM WOD: Lone Survivor
6 Rounds For Time: 
15 Double DB Deadlifts @ 50/35
10 Double DB Push Press @ 50/35
5 Ring Muscle Ups 
*Time Cap: 20 Minutes

Modifications: 
No RMU: 10 C2B Pull Ups and 10 Ring Dips or  Devil Press @ 50/35

Dumbbell:
6RFT
15 Double DB Deadlifts
10 Double DB Push Press
5 Devil Presses
@ 50/35

Bulletproof Shoulders:
6RFT
15 Double DB Deadlifts 
10 Single DB OH Lunges
5 Renegade Rows

Bodyweight Version: 
6RFT
45 Good Mornings 
10 Handstand Push Ups
5 Inverted Burpees