WORKOUT

“Pride WoD Dorothy”
With a Partner
50 Cal buy in bike or row
Then 20min AMRAP
6 pull ups
28 burpees
19 sit ups
69 lunges

This WOD is named ‘Dorothy’ to symbolize the LGBTQ+ Ally and Film Icon, Judy Garland, who played Dorothy in the Wizard of Oz. When it was illegal to gather for being LGBTQ+ in bars, those that identified as LGBTQ+ would use the phrase “Are you a friend of Dorothy” when requesting access to the bar—since Dorothy was ‘over the rainbow’. Her death, 6/28/1969, marked a time of mourning for the community and the raid of the Stonewall Inn Bar that night in NYC was seen as a tipping point for the community as they started the riots claiming ‘enough is enough’.

STRENGTH

Alternatives to the Big 3 Lifts

“You can’t go wrong with the back squat, deadlift, and bench press—the classic big three powerlifting movements. Train them regularly and you will gain strength, especially if you’re new to training.

But, not if these movements are causing you grief.”