WORKOUT OF THE DAY, SEPTEMBER 28TH 2022

WOD:

#hump day

Every 3:00 for 15:00

200m Run *400m Erg Bike

50′ HS Walk *Scale to 3 Wall Walks, 6 Handstand Pushups or 40 Plank Taps

Max Burpee Box Jumps 24/20″

STRENGTH:

5 Rounds (18 min)

For Completion

6 Deadlift (Heavy, UB)

1 Legless Rope Climb *Scale to 4 Strict Pullups or Ring Rows with 2 sec pause at top

50′ Sled Push (Heavy March) *Scale to Sandbag Carry or 15 Front Rack DB Walking Lunge

1 Legless Rope Climb *Scale to 4 Strict Pullups or Ring Rows with 2 sec pause at top

This is not really for time. You choose Deadlift and Sled weights. This is even more of a strength component than the Pull Ups earlier.

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