Heyday Elite Fitness Blog

Wod to the 9's

Workout of the Day
A1. Sumo Deadlift 3,3,3,3,3,3 (work to a tough 3)
A2. Box jump 1-2-1-2-1-2
B. 9 rounds for time
9 tuck ups or toes to bar
9 burpees
9 Wall balls
Competition
AMRAP 10 min (@85%)
Handstand walk 10m UB with a 180 degree turn at end
Acc 60 FLR
1 leg less rope climb
-rest 5min-
AMRAP 10min (@85%)
10 TGU alt arms
Acc 45sec L-sit
-rest 5min-
AMRAP 10min (@85%)
5 wall walks
20m reverse sled drag (walking, use ring straps)
50m suitcase carry

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