23.9.18

WOD
Jim (Time)
9 Rounds / TC 25 min:
24 Pushups
8 Deadlifts 95/60

Sc1: 8 Rounds / TC 25 min:
24 Pushups
8 Deadlifts 85/50

Sc1: 7 Rounds / TC 25 min:
24 Pushups
8 Deadlifts 80/45

FIT

WOD WARM UP
:30 Seconds

Easy Row or Bike
Push-up to Down Dog

Moderate Row or Bike
Active Samson + Air Squats

Faster Row or Bike
Slow Air Squats

5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

## Chest Stretch – 1 Minute

## Child’s Pose – :30 Seconds

## PVC Hinge – 1 Minute

15 Second Plank on Hands
3 Pausing Push-ups (Pause at Start & Finish)
3 Push-ups

5 Bottom Half Deadlifts (Mid-Shin to Knee)
5 Deadlifts
– – – – – – – – – – – – – – – – – – – –
Build to Lighter Weight
– – – – – – – – – – – – – – – – – – – –
3 Bottom Half Deadlifts
3 Deadlifts
– – – – – – – – – – – – – – – – – – – –
Build to Workout Weight

## Rehearsal

2 Rounds

4 Push-ups
2 Deadlifts

CategoryWOD