Wednesday, Sept 20
Warm-up
5:00 AMRAP:
10 band pull-aparts
10 band pull-downs
10 spidermans
3 burpees
4x25 run
Strength
5x3 Deadlift @ 80%
WOD
Tier 1:
5 rounds:
200m farmer's carry (60# DB)
20 deficit push ups (hands on DB)
10 push jerks (60# DB)
Tier 2:
5 rounds:
200m farmer's carry (scaled)
20 push ups
10 push jerks (scaled)
Tier 3:
5 rounds:
100m farmer's carry (scaled)
20 push ups (inclined - hands on chair/bench/table/wall)
10 push jerks (scaled)
