Wednesday 7.27.22

WARMUP

10 min AMRAP

1 min cardio

3 wide leg inchworms

3 push-up to down dog

5 Plate Thrusters

5 KB Deadlift

5 Ring Row

5 Kip Swings

3 Pull-ups

Then…

BB Warmup + Thruster

STRENGTH

Sumo Deadlift

3-3-3-3-3

Goal is to find challenging work sets with no failed reps. Pull each rep from a dead stop to get the most out of the lift.

WOD

20 min AMRAP

200m Run

10 C2B Pull-ups

10 Thrusters 95/65 (Fit 65/45)

10 Bar Facing Burpees

*Scale to a 500m bike or 250m Row/Ski

OPTIONAL POST WOD

Accumulate:

400m Farmers Carry