Wednesday, September 19th

Workout of the Day
Fitness
For Time:
1 Mile Run
100 Double Unders
30 Deadlifts (135/95)
800 Meter Run
50 Double Unders
20 Deadlifts (135/95)
400 Meter Run
25 Double Unders
10 Deadlifts (135/95)
*2x if doing singles
5:30 max effort
A. Seated wtd box jumps 4 x 3 *max weight 24″/18″
B. Work up to 1 RM Sumo Deadlift
C1. Chest Supported DB Rows 3 x 15-20 reps
C2. GHD Thumb Down Rear Delt Fly + Windmill 3 x 20 + 20
D. Harrison Sit Ups 3 x 10
Bonus*
Seated Banded Hamstring Curl x 100 reps

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