We want to wish a very happy birthday to one of our oldest members, Liz Schimpff. We love you Lizford! You always find a way to make people smile just by being awesome, enjoy!
WARM UP:
750 M. Row
*250 Easy, 250 Mod., 250 Hard
Then:
5 Min. of Hip and Shoulder Mobility
SKILL:
6 MINUTE EMOM
4-6 Strict Pull Ups
*Use a band if need be. Focus on keeping hollow.
LIFT:
Back Squat
5 @ 65%
3×5 @ 75%
WOD:
“LIZFORD”
30 Pull Ups
5 Shuttle Sprints
20 Push Press (165/115) (155/105) (135/95) (115/75)
5 Shuttle Sprints
20 Dead Lifts (255/165) (245/155) (225/145) (205/125)
5 Shuttle Sprints
30 Pull Ups
POST WOD:
Shoulder and Hip Mobility
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