WoD for July 7th, 2016

Warm-up: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions

Strength: 15′ to establish a 3RM Deadlift

WoD: “GI Jane” For time:

100 Burpee pull-ups.
Rx+: 100 Burpee C2B

Comp:  100 Burpee 20lb Vested pull-ups

Ideally, the pull-up/C2B bar is one foot above your reach. If you’re using a band, it’s OK, to break the burpees and pull-ups into chunks of 5 each before switching movements. On the Deadlift, anything over 90% of your 1RM can be considered a PR and needs a bell ringing!

MOB: Roll Posterior and Lats

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