Thursday 9.9.21

by Spearfishyoga

WARMUP

3x

1 min cardio

10 Double KB Deadlift

10 DB Strict Press

5 Ring Rows

15 Banded Pull Aparts

STRENGTH

Pausing Strict Press (3 sec pause at eye level)

3 sets of 5

Strict Pull-ups

3 sets of 5

WOD

For Time:

1 mile run

400m Farmer’s Carry 53/35

3 Options:

*Rx+ : alone, straight though

*Rx: alone, broken up however you want (ex: 4 x 400m run + 4x 25m Farmer’s carry in whatever order)

*Partners: Divide the work however you want, in whatever order you want

*Scale by breaking into rounds, or cutting back on distance. Run can be scaled to a 2k row.

OPTIONAL POST WOD

10-20 Pistols

10-20 GHD Sit UPS

25ft Handstand Walk