Thursday 11/21/24

Workout

Warm Up

AMRAP 6 
20 jump ropes 
10 (total) shoulder taps 
5 Push Ups
10 body weight good mornings 
5 empty bar deadlifts 

Strength 

On the 2:30 for 15 mins (i.e. 6 sets)
Build to a heavy 5 Rep DL (75-85%+ of 1RM)

WOD 

‘Diane’
Rx
21-15-9
Deadlifts (225/155)
HSPU 
Then:  Cash out w/ 75 Dubs 

Intermediate / Scaled
21-15-9
Deadlifts (155/105)
HRPU
Then:  Cash out w/ 40 Dubs (or 80 Singles)

Finisher:

Tabata:  Alternate
- Handstand Shldr Taps/Plate Taps/Static Hold (Scale to 45 Deg. WW Hold)
- Double KB / DB Farmer Hold (50/35 35/26)

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