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Wake Up A Beast | Wednesday | 8/11/23

Warm Up: 2 Rounds

10 Cals

10 Good Mornings (E/B)

10 Back Squats (E/B)

10 Step Ups (20/16”)

20 Hot Hands


WOD: AMRAP in 20 mins


RXD Option:


4 mins: Cardio


1 min Rest


AMRAP in 20 mins:


7 Deadlift (82.5/60)

1 Power / Hang Clean (82.5/60)

3 Back Squats (82.5/60)

10 Box Jumps (24/20”)

37 Sit Ups


1 min Rest


4 mins: Cardio


SCALED Option:


4 mins: Cardio


1 min Rest


AMRAP in 20 mins:


7 Deadlift (60/42.5)

1 Power / Hang Clean (60/42.5)

3 Back Squats (60/42.5)

10 Box Steps (20/16”)

37 Sit Ups


1 min Rest


4 mins: Cardio


Finisher:

3 sets x 30 secs

Sit Ups

Plank

Hot Hands

Accessory Work:

3 sets x 5 reps

Deadlift

Back Racked Lunges

Bent Over Rows

Top Up:

6 secs Sprint

24 secs Easy x 8

1 min rest

1, 2 or 3 sets


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