WEDNESDAY 9.30.20

WARMUP

Bike, Row or Run:
-3-5min @ easy pace

2xs:
-10 Sumo Inchworm
-10ea Plank Shoulder Taps
-:15sec Reverse Grip Hang
-10 Romanian Deadlift
-5 Bent Over Row
-5 Strict Press

STRENGTH

Deadlift 5-3-1-3-5 @ 85-90-95-90-85%

3 sets of 5-10 Strict Pull-ups or low Ring Rows

WOD

“NUTTS”

For Time:
-10 Handstand push-ups
-15 Deadlifts, 225/155 lbs
-25 Box jumps, 24/20 inch box
-50 Pull-ups
-75 Wallball shots, 20/14 pounds, 10’/9’
-100 Double-unders
-Run 200 meters with your Medball

MOBILITY

Foam roll back