Today we celebrate Coach Dana’s birthday yesterday! We appreciate all that you give to so many. Your positivity and energy make all of our days brighter. Thanks for being a model friend, Dad, community member, farmer, businessman, and global citizen!
In honor of Dana, I’ve adjusted an old favorite (FIght Gone Bad), to include a collection of his favorite movements. We’ve titled the WOD “I Know You Rider” after a song by Dana’s favorite band, The Grateful Dead. If you don’t like the WOD, it’s on him. Love you, Dana! Enjoy!
Warmup:
1 lap jog
2 Rounds: 10 PVC Pass/10 Scor/10 Star
1 lap jog
2 Rounds: 10 PVC Good Morning/5 Inchworm
1 lap jog
Foam Roller
Skill:
Muscle-Up & Kip Work
Strength:
–
WOD:
3 Rounds (1:00 each station – AMRAP – Score is cumulative reps through entire workout)
Deadlift (185/125)
Strict Pull-Up (Barbell Row)
Box Jump 24/20 (Jump to plate)
Hand-Release Push-Up
Assault Bike Cals
Rest
Mobility:
Forearm (1 min)
Hips (3 min)