LOOKING GOOD LADIES

Last Day for 18.4 please organize a time to be judged

with a coach if you haven’t yet 🙂

WARM UP 

• 10 S L straight leg kicks 
• 10 banded good mornings 
• 10 banded bent over rows 
• 5 burpees
• 10 hanging scapula pull ups
• 10 hanging Lat pull ups 
• 400 m run 

Dowel work for  OH Squats and cleans

Hero WOD

“Lumberjack 20” 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m