WOD – Fri, May 30

Clamtown CF – Location – WOD

General Warm-up (No Measure)

2 sets:

2:00 bike, row, or ski

10 unweighted single-leg deadlifts

10 alternating Cossack squats

10 alternating Samson stretches

Deadlift (- RX –
For load:
3-3-3-3-3
Deadlift
– Start every rep with an open hand and a return under control (no dropping the bar).

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d

– MASTERS 55+ –
Same as Rx’d)

Stretching (Checkmark)

Accumulate:

1:00 foam roll IT bands

1:00 foam roll upper back

1:00 foam roll calves

– AT-HOME – (AMRAP – Reps)

EMOM 15:

Min. 1 | 10 Superman arch-ups + 10 single-DB goblet good mornings

Min. 2 | 12 alternating double-DB farmers carry reverse lunges

Min. 3 | :30 double-DB Romanian deadlifts