COACH CHARITY’S BIRTHDAY HOME WOD, May 7th

Warm-Up
Athletes should spend 6 – 10 minutes warming up, then:
20 Double-Unders, Singles or Jumping Jacks
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
20 Russian Kicks
20 Deadbug (10 each leg)
https://www.youtube.com/watch?v=MCVX9wRd_h0 *Just move the feet*
10 Banded Pull-Aparts
10 Lateral Lunges
Stretch:
Prone Cobra Press-Ups: 10 Reps + 10 Second Hold (Last Rep)
youtube.com/watch?v=zyIeHEsX3bw
10 Iron Cross
10 Scorpions
Up Dog to Down Dog x5 https://www.youtube.com/watch?v=j6UIpShRtkA
Child’s Pose (1 MIN)
Core Work
3 rounds of (30 Sec On / 30 Sec Off):

30 Seconds of Plank Pull Throughs

*Modification: Plank from knees

30 Seconds of weighted sit ups

*Modification: Sit-ups

30 seconds of Plank Ups

*Modification: Plank from knees

WOD DETAILS
Happy Birthday Coach Charity! We wanted to wish Charity a very happy birthday and we hope she enjoys her special day. The Wolfe Pack has been super thankful to have Charity join our CrossFit family and our coaching team. Charity has dedicated a lot of her time to the box and we truly appreciate everything she does for us and our family. Charity was born on May 7th, 1976 and is 44 years young today!
COACH CHARITY’S BIRTHDAY WOD
5 RDS FOR TIME:
7 Devil’s Press
19 Down + Backs (10 ft)
76 Double-Unders
44 Walking Lunges
(35 MIN TIME CAP)
WOD DETAILS
*Athletes will complete five rounds for time.
*Athletes should modify weights and movements if needed

WOD Movements:
*Devil’s Press x2 DB (Typically done w/ #50/35)
*Down = 1 rep / Back = 1 rep

Movement Variations:
*Devil’s Press: Single Arm Devil’s Press, Burpee+Plate GTOH, Alt. DB Snatches
*Down + Backs:19 Cal Row or Bike
*Double-Unders: Singles, Jumping Jacks, Plate Hops, Line Hops
*Walking Lunges: Split Squats, Squats, Box Step-ups

Extra
Cool Down/Stretching:
https://www.youtube.com/watch?v=tXWh-dowiLg