9.3.24 Workout of the Day

2024 Wod for Ret

Barbell
Conditioning
30 Deadlift (225/155)
2 Rope Climbs
400 m run
2 Rope Climbs
30 GHD Sit-ups
2 Rope Climbs
30 GHD Sit-ups
2 Rope Climbs
400 m run
2 Rope Climbs
30 Deadlift (225/155)

Strength (Accessory)
Push Press + Push Jerk
5-4-3-2-1, building

Interval
Conditioning
On the every 4:00 x 10
5 Double DB Devils Press (50/35’s)
15 Abmat Sit-ups
300 m run or 18/14 Calorie Bike or Ski

-Please alternate between run & machine every round. Your goal is sub 3:00 rounds so please modify reps accordingly.-