9/6 WOD: Whole30 Benchmark WOD day…


9/6 WOD: Whole30 Benchmark WOD day…

Badger News: This Friday at 8PM, we are having a gym social get-together at TosaFest, in downtown Wauwatosa (right down the road). Come join us for Whole30-approved drinks, conversation, fun, and live music! 

Individual Warm-up: 5-rope climbs

Warm-Up: Badger WU Pt2: 20-dead-lifts 15-hang power cleans.

Strength: Dead-lifts, 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%

WOD: “Helen”  – 3RFT of 400m run, 21 kb swing, 12 pullups

Rx. 1.5/1 pood L2: 1/.5 pood

Recovery: Banded shoulder, deep squat hold 1 min, Samson

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