FRI 9/13/24 WOD

Warm Up - 2 rounds:  200m jog - 5 plate deadlifts - 5 shoulder presses - 5 plate good morning (at the chest) - 5 plate good morning (on upper back) - :20 Samson stretch/side – Hold variations:  :10 suitcase hold, right - :10 suitcase hold, left - :10 shoulder hold, right - :10 shoulder hold, left - :10 head hold - :10 bear hold – Prioritize a smooth transition between holds – Workout prep:  3 rounds:  50-ft plate carry – 25 ft out and back – Change hold variety with each length –

WOD

On a 30:00 clock, complete as many 
reps as possible of:  100m = 1 rep
Plate carry L3-45/35 L2-35/25 L1-25/15

For Total reps (100m = 1 rep)

Post WOD - 2 sets:  :30 foam roll IT band/leg - :30 lacrosse ball roll/foot