Today is a special WOD that we have not done in some time. This WOD was named “The Doctor is OUT” as it was the farewell WOD for our very first member, Dr. Donny Pritt., who moved to sunny California.
Please join us for our Anniversary celebration WOD. The real party begins after the last WOD ends (7:30). Bring a dish to share and come dressed in your best throwback costume. We will have prizes and other surprises and the disco ball is dropping for a little booty shaking!
Warm-up & Mobility: 15 minutes
Strength: Slow tempo Deadlift – WEAR LONG SOCKS. Time cap 15 min.
Slow tempo = 3 seconds on the way up. This is to practice getting tight and taking slack off the bar and starting movement your chest first. Perform 5 sets of 10 reps at 45% of 1RM.
Conditioning: “The Doctor is Out”
Four rounds for time of:
- 15 Wall balls (20/14lb)
- 15/15 Sledgehammer swings (16lb)
- 15 Burpees
- 15/15 One-arm kettlebell swings (24/16k)
- 30 Abmat sit-ups
