WOD

19
Oct

Pyramids on Deck

Skill: Mobilize

Strength: (:30s work/ :30s rest) (x) 3 <12-mins>

1.) Farmer Hold (double KB)

2.) KB Front Rack Hold (double)

3.) Overhead KB Hold (double)

4.) Back Rack Hold (Heavy) – barbell out of the rack

For Time:

21 Strict Press

400m Run

15 Push Press (increased weight)

400m Run

9 Push Jerk (increased weight for a second time)

400m Run

L1: 115/85, 155/105, 185/135

L2: 95/65, 115/85, 155/105

L3: 65/45, 75/55, 95/65

L4: 200m Runs, S2OH (No variation)

1 2 3 917