Diggin’ Those Deads

Aug 1st, 2020

Category: Uncategorized

Diggin’ Those Deads

Megan

Outdoors Primarily

Warm-up
In 6:00
500m Row
400m Run
15 Good Mornings
AMRAP Strict Press – Switch from Front Rack to Back Rack

Mobility
Forearm Rolling with Barbell
Child’s Pose on Rower for Lats
Chest Opener w/ BB on Shoulder

WOD
4 Rounds
In 6 Minutes Complete
500m Row
400m Run
20 Deadlifts 185|125
Then AMRAP
Shoulder to Overhead 185|125

Rest 2 Minutes

Level 4- 155,105
Level 3- 135,95
Level 2- 115 |75
Level 1- 95|55

Extra Work
Every 3:00 for 15:00
6/4 Ring Muscle-Ups
1:00 SB Hug Hold (140/90)

Each Round For Time

ADV – 8/6

Scale Muscle ups so they take no longer than 1:00
Or do attempts for 1:00

Sub 2x Chest To Bar or Same rep scheme and Bar Muscle ups