Notes
The Melee On The Bay is around the corner
Sign up as an individual or as a team of 2 at https://www.stormbornstrength.com/events
Todays wod
Part 1-Strict Press build a heavy 2
5 chin ups AHAP
Part 2-ABABC
A-
A-3 rounds
7 deficit deadlifts
7/7 deficit reverse lunges
B-EMOM3
1 strict press
3 chin ups
C-2 minute wall sit
Warm up 1/2 mile run 10 barbell deadlifts 10 rows 10 cleans 10 front squats 10 strict presses 10 back squats Conditioning Every 3:30 x 5 rounds 10 db front squats -use your 20 rep max 10 cal row 10 db
Warm up 5 rounds 5/4 cal bike 10 v ups 15/15 side planks Max chin ups Strength Giant set 2 box jumps as high as possible 4 barbell rows-Build to a heavy 4 2 wall walks 4 front squats-build to a heavy
Endurance 5-8 rounds Run, ski or row (mix it up) 400 meters-Push the pace and record times 2 minute rest between Hyrox athletes Must run all 8 rounds Pay attention to what round you break your pace
