Monday October 31, 2022

Warmup

5:00 EMOM

15 Double Unders

3 Burpees

Then,

10 BB Good Mornings

10 BB Bent Over Row

10 Toe Elevated RDL

10 Plate Floor Press  https://www.youtube.com/watch?v=lAymHZtH_o8

10 Glute Bridges

Mobility

Pigeon Pose :30/Side

Wall Hinge Stretch :30

Skill/Strength

Bench Press

4-5x3 at 85% of 3 rep max

Then, spend some time warming up the barbell in the WOD.

WOD

Randy Saunders Memorial WOD

Deadlifts

Pushups

Pullups

21/15/9

61 double unders AFTER each round

F:  kb sdhp; ring rows; box pushups; single unders

P1:  185/125

P1.5:  165/115

P2:  135/95

C:  225/155; chest to bar pullups

Randy Saunders was a former long-time BHCF member who recently passed away after a battle with cancer.  His commitment to sports, strength training, and fitness, even into his 60s, was admirable.  He was also a really great guy.  He will be missed but he will not be forgotten. 

Thank you Kados CrossFit for the WOD.