Workout of the Day: Tuesday, 4.17.18

DameonBike.jpg

Today's workout is the culmination of 17 days of fundraising for Invest in U- the Young brothers have worn weighted vests for ALL their workouts in April to raise money and remind YOU that today is the last day to donate to ULiftU and write it off for the 2017 Tax Year! We applaud and appreciate their effort, and everyone who supported and donated throughout the month. One more WOD! Donate HERE

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Hamstring Stretch x 90sec/side
2 sets:
30' Spiderman Step + OH Reach
30' Bear Crawl
30' Lateral Lunge
30' Broad Jump
30' High Knee Lunge + Twist
30' High Knees

STRENGTH:

20(ish) minutes to complete--
6 sets:
A1. Deadlift x 3
A2. Ball Slam x 5
--Aim for deadlift to get heavier than last wednesday
--Ball slams should be heavy, and done with maximum violence

CONDITIONING:
CrossFit Open 17.4 for Invest in U
13min AMRAP:
55 deadlifts (225/155)
55 wall-ball shots (20/14#, 10'/9')
55-calorie row
55 handstand push-ups

FINISHER:
3 sets:
Jefferson Curl x 3
Iron Cross Stretch x :30/side
Pigeon Pose x :30/side

DurAble

PREP
MovNat Board Games

WORK
5 sets
Dual Bottom Up KB Press 6 - 8 reps
Back Extension 10 rep :03 Hold at top
Meadows Rows 5 - 8/side

HUSTLE
18min EMOM:
1st 5/side Single Arm DB Thrusters
2nd 60ft Crab Walk
3rd 8 Squat Jumps to a touch

Justin McClintock