LOOKING GOOD LADIES 

18.5 tomorrow !!! 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