Wednesday: August 28, 2019

Warm-Up (0:00 – 15:00)
Mobility:  2:00 Banded Overhead Contract/Relax: with a light resistance or floss band attached to a pull up bar, the athlete faces away from the rig with their arm straight overhead and the band across the palm of their hand. The athlete gently pushes the arm forward and then relaxes, allowing the band to pull the arm further back overhead.

Move Steadily Through
2 Laps Plate Carry (45/25) (first lap overhead, second in a bear hug)
15 Burpees

Strength (15:00 – 35:00)
Push Jerk 7×1 (work to a heavy single for the day)

WOD (40:00 – 49:00)

Fitness
AMRAP 9 Minutes (climb the ladder)
2 DB Push Press
2 Burpees
4 DB Push Press
4 Burpees
6/6, 8/8, etc.

Performance
AMRAP 9 Minutes (climb the ladder)
2 Shoulder to Overhead 135/95lbs
2 Burpees
4 S2OH
4 Burpees
6/6, 8/8, etc.

Option 2: Barbell at 95/65lbs

Competition
AMRAP 9 Minutes (climb the ladder)
2 Shoulder to Overhead 155/105lbs
2 Burpees over the bar
4 S2OH
4 Burpees over the bar
6/6, 8/8, etc.