Hey Folks!
Great work on todays WOD – It was a tough one, but I liked it. I feel like it’s the type of long WOD that won’t leave us ruined. Only time will tell. Also… I can’t believe Spealler did that workout in 12 minutes. He’s my hero.
Warm up
Not for time – 2 rounds for time:
10 shoulder dislocates, 10 reverse shoulder dislocates, 1 minute plank, 1 minute alternating Bird-Dog
Snatch 5×1, Heavy
For time – 21-15-9:
Deadlifts @ 50%
Box Jumps, high
Stretch – Hamstrings & Quads/Psoas
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