Warm-up:

3 min Zone 1

10 Wall Squat

10 Kick Backs

10 Waiters Bow

10 Tuck Jump

10 Leg Swing

Strength:

2 Sumo DL EMOM for 10 min @ 50% of 1 RM DL

WOD:

8 min AMRAP

Diane Ladder

1 DL 225/155

1 HSPU

2 DL 225/155

2 HSPU

Score is rounds completed in 8 minute

Cash Out:

It’s Lis’s 34th Birthday! So be ready for fun….

Tomorrow’s 10am WOD will start at 10am! Not 10:15! So be here early and be ready. Stephen will be Coaching, and he will be leaving right after the WOD because we are all going to Mikey and Tiff’s Wedding. Thank You…