WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm –
WOD:

Pre WOD foam roll/ mobility 

20mins to work up to a 1RM back squat 

TAMI’s B-Day WOD

“Man weight Diane”

21-15-9 reps of:

Deadlift 225

Handstand push ups 

(Guys you can scale up to 315 if you like) 

Extra Credit 

4 rounds 

8-10 glute ham raises 

8-10 each leg single leg RDLs

Plus 

100 unbroken walking lunges (add weight if you can)