CrossFit Workout of the Day
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Rest day!

Active recovery/mobility:

Samson stretch, (basic dragon), 3 minutes each side

Basic lizard, (low slow bear crawl position). 2 minutes each side

Pigeon, 2 minutes each side

Puppy dog, 3 minutes

Basic frog, 4 minutes

Rebound, lay down and chill

Quarantine 20.13

Strength:

Shoulder press*, (Bar/DB/KB/odd object), 5-10, 5-10, 5-10, 5-10, 5-10

*on the final rep of each set, lock out overhead and walk 10 yards out/10 yards back

WOD:

AMRAP in 12 minutes:

20 KB/DB/Odd swings, (American if possible), ~50/35lbs

10 inverted rows, (ring/bar/table/pickup truck)

20 Russian twists, ~50/35lbs

Post loads and rounds to beyond the whiteboard.

Check the tribe page for the cue up.

Forged Friday

WOD:

“Loredo”

Six rounds for time of:

24 Squats

24 Push-ups

24 Walking lunge steps

Run 400 meters

Post time to beyond the whiteboard.

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.