Tuesday:  August 27, 2019

Warm-Up(0:00 – 20:00)

Mobility:  Low Back or Glute Smash, (2:00 total or 1:00 per side)

Move Steadily Through
Width of the gym and back S-Arm OH Waiter Walk w/KB (light-moderate weight), Right Arm
20 Russian KB Swings
Width of the gym and back S-Arm OH Waiter Walk w/ DB/KB (light-moderate weight), Left Arm
20 S-Arm KB Snatch (10 Right and 10 Left)

Strength/Skill(20:00 – 30:00)
Accumulate 5 Minutes in a Wall Sit

WOD(40:00 – 52:00):  Strict 12:00 Time Cap

Fitness
30-20-10
KB Sumo Deadlift High Pull
Push Ups

Competition/Performance
“Diane”
21-15-9
Deadlift 225/155lbs
Handstand Push Up

Option 2: Deadlift at 185/125lbs and 7-5-3 Wall Climbs instead of HSPU