Happy Birthday Aaron! We love you. Enjoy your birthday gift of 18.4!
WARM UP:
500 M. Row
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Through’s
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL / LIFT:
EMOM 12
MIN. 1: 15/12 Cal. Row
MIN. 2: 3 DL (Build)
MIN. 3: 3 HSPU (New Standard)
*If you are going to finish “DIANE” do a few reps at (315/205) after.
WOD:
“18.4”
For Time: (9 Min. Cap)
21 Deadlifts (225/155)
21 HSPU
15 Deadlifts
15 HSPU
9 Deadlifts
9 HSPU
21 Deadlifts (315/205)
50 Ft. Handstand Walk
15 Deadlifts
50 Ft. Handstand Walk
9 Deadlifts
50 Ft. Handstand Walk
FIT
SKILL / LIFT:
EMOM 12
MIN. 1: 15/12 Cal. Row
MIN. 2: 6 Erg Facing Burpees
MIN. 3: 20 Alt. Jumping Lunges
WOD:
“18.4 FIT”
For Time: (9 Min. Cap)
21 KB Sumo Deadlift High Pull (53/44) (44/35)
21 Goblet Squats
15 KB Sumo Deadlift High Pull
15 Goblet Squats
9 KB Sumo Deadlift High Pull
9 Goblet Squats
21 Cal. Row
50 Ft. Bear Crawl
15 Cal. Row
50 Ft. Bear Crawl
9 Cal. Row
50 Ft. Bear Crawl
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