Everyone loves Overhead Duck Walks, just about as much as they love Deadbugs!

Everyone loves Overhead Duck Walks, just about as much as they love Deadbugs!

TODAY’S W.O.D:

A. Jefferson Curl* 5x5. LTBD. Rest 90 seconds.
*Brief explanation: This is a spinal flexion and extension exercise that is performed to increase range of motion with the trunk. Full range of motion (ROM) is the goal, not heavy loads.

B. 5 rounds for time:
5 Inverted Burpees
7 Bar Muscle-ups
10 Weighted Step-ups, HTBD, alternate legs.Load w/kettlebell.

C. Mobility 101 @ 10AM:
Point of Interest: Hamstrings/Glutes/TFL

D. Strength 101 @ 6PM:
1) Bent Over Row 6x6.
2) Front Rack Lunge 6x16
3) Tabata: Bicep Curls & Tricep Extensions

Post your ROM and load (if any) for A, time for B and loads for D to Members area or comments.

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