Happy Birthday Ryan!
GROUP PREP
3 min Cardio
Active Samson Video
Front Plank
Walkouts
Side Plank
Reverse Lunges in Place
Hollow Rocks
Barbell Warmup
STRENGTH
Back Squat
10-Rep Max
STIMULUS
• This high rep benchmark will test strength, stamina, and a little conditioning
• Complete somewhere between 4-6 reps as you build up in weight with your warmup sets
• Once the weight is heavy enough, start your working sets of 10, completing a maximum of 3 attempts
• Record your heaviest successful set of 10 as your score
WOD
21-15-9-9-15-21
Deadlift (Rx+ 155/105) (Rx 135/95) (Fitness 115/75)
Burpees
OPTIONAL POST WOD
400m Run for Time
MOBILITY
Wrist Stretches
Hands Against the Wall Shoulder Stretch
Straddle Stretch