We want to wish a very happy birthday to one of our resident bad asses Lisa Pendacini! We love you Lisa!! HAPPY BIRTHDAY!!!
WARM UP:
3 x 500 M. Row
*Rest 1-2 Min. between Rows
SKILL:
3×3 Weighted Ring Dips
*Go as heavy as possible.
LIFT:
Power Squat Cleans
4 @ 70%
2 @ 80%
1 @ 90%
2 @ 75%
WOD:
“LISA POW!”
49 Complexes For Time:
1 Dead Lift (135/95) (115/75) (95/65) (75/55)
1 Power Squat Clean
2 Bar Lateral Squat Jumps
*1 DL, 1 Squat Clean, 2 Bar Lateral Sqt. Jumps = 1 Complex
POST WOD:
Hip Mobility
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