Warm Up: – AMRAC 8
Building lap (100m)
10 pushups
10 goblet squats (kb or plate)
20 situps
20 DU / 40 SU
Skills: – EMOM 18
1. 45 sec TU/DU Attempts
2. 45 sec weighted plank @ 45/25
3. 8 OHS @
Comp: 135/95
Rx: 115/75
Sc: 95/65
Lite: 65/35
WOD: – For Time:
400m run
15 deadlift
300m run
25 deadlift
200m run
35 deadlift
100m run
50 T2B
(Sc: Hanging knee raises)
(Lite: 35 candle sticks)
Deadlift Scale
Comp: 275/205
Rx: 225/165
Sc: 155/125
Lite: 125/95
