WORKOUT OF THE DAY, SEPTEMBER 21ST 2022

Aloha! We will be doing Part 1 and Part 2 of WOD today in class. STRENGTH will be optional after class.

WOD:

#chapter 1

(10 Min Cap)

15-12-9-6-3 Deadlift 225/155 *Scale 185/135 Rx+275/185

50′ HS Walk (after each DL set) *Scale to 4 Wall Walks, 30 Shoulder Taps, or Bear Crawl

*You should only use the RX weight if you can hold on to that first set UB without significant form break down.

FINISHER:

#chapter 2

Every 3:00 for 12:00

21 Wallballs 20/14 10′

18 Toes to Bar *Scale to Hanging Knee Raise or Ab Mat Sit Up

Max Calorie Bike Erg in remaining time

OPEN GYM COMPETITOR FINISHER:

Every 10:00 for 30:00

40/32 Calorie Bike Erg

50 Wallballs 20/14 10′

40/32 Calorie Bike Erg

25 Toes to Bar

STRENGTH:

#Deadlift

In 12:00 Complete:

5-5-5-5-5

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