Tuesday 09262023

Warmup

CORE - Tabata

-vups

-Hanging knee raise

STRENGTH-

5 sets:

10 alternating back rack lunges

– Increase loading across as many sets as possible

-Find a heavy set of 10 lunges.

– Take the barbell from a rack.

WOD

RX

5 rounds for time:

15 push jerks (65/95 lb)

12 chest-to-bar pull-ups

9 sumo deadlift high pulls (65/95 lb)

SCORE: 

TOTAL TIME

Level 2

5 rounds for time:

15 push jerks (55/75 lb)

12 kipping pull-ups

9 sumo deadlift high pulls (55/75 lb)

SCORE: 

TOTAL TIME

Level 3

5 rounds for time:

12 push jerks (45/65 lb)

9 ring rows

6 sumo deadlift high pulls (45/65 lb)

SCORE: