09/03/21 - WOD

9/3

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets:
Banded GM's x 20
Rev. Snow Angles x 10

A. In a 15 min Window:
Establish a 3-RM Deadlift

B. EMOM x 15
30 DU's or 60 SU's
3 Deadlifts
(60% of 3-RM)

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. Every :90 sec, for 6 Rounds:
Deadlifts x 6
*build as comfortable

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step-Ups
*add two step-ups each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Man Makers
*add one man maker each round