WOD #176 "Legacy & Memory"

Though there is nothing particularly special about U.K. statesman Benjamin Disraeli to U.S. history, there is much to appreciate about his statement about the legacy of heroes.

To all the servicemen and women, both past and present, thank you. Without your selfless service and sacrifice, we would not be able to enjoy the freedoms that we do today. 

Warm Up

3 minute Jog
10 Light Deadlifts
10 Light Push Press
3 Inch Worms
​7 Heavier Deadlifts
7 Heavier Push Press

Mobility

Upper-Body Series

• 10 Pass Overs
• 10 Rows
• 10 Torso Circles

Dynamic Stretching

• Traveling Quad Stretch
• Traveling Knee Hugs to Traction Lunge
• Figure 4's

Get up to your working Deadlift and Push Press weight.

Workout

4 Rounds for Time
400m Run 
3 Press Ups
5 Bosu Burpees
7 Push Press 
9 Deadlifts 

Total Time: _______

Trainer Notes
1. All the lifts should feel moderately heavy. This of course is all relative, pick a weight that feels really tough by the last rep.
2. Complete all 4 rounds as quickly as possible; however, I highly recommend pacing yourself. It will be very easy to go out too hard and burn out by the last round, so try to have the opposite outcome (go out easy and finish hard). 

Recommended Stretches

Time Saver Stretching

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