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 minute handstand hold 10 pvc pass throughs 10 pvc overhead squats 10 v ups with a pvc pipe (toes to pipe) Strength Strict press-Build a heavy 2 Conditioning 5 rounds for time 12 minute cap 5
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
