09.11.19 Hero WOD 343- Always Remember

Warm Up:

3 Sets Not For Time
5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec Side Plank/ side
30sec Dead Bug- move legs out and back slowly

*Move with purpose and focus - build a little weight on your press

Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/

box stretch x 5 good exhales - hands on the PVC with elbows on the bench stretching the front rack position

Hero WOD 343
100 Deadlifts 145/115
100 Power cleans 95/65
100 Ground to overhead 65/35
43 Burpees

scale to less reps or lighter weight

This wod was created and dedicated in honor of the 343 fire fighters who lost their lives on 9/11.

Mobility Challenge
Spend 1 minute pigeon pose (R)
Spend 1 minute pigeon pose (L)
Spend 2 minutes seated cross shin pose (R)
Spend 2 minutes seated cross shin pose (L)
Spend 3 minutes saddle pose
Spend 2 minutes puppy dog pose