Bring a deck of cards with you if you have them today!!!
Bring Sally Up (95/135)* https://twitter.com/richfroning/status/377855742809997312
*Scale as needed.
“Strongman Deck of Cards WOD” — Class Choice
Clubs = ?
Diamonds = ?
Hearts = Atomic Situps (because I love them!) (45/25)
Spades = ?
Joker = 200m Run
Face cards = 10 reps
a.) Deadlift 3-3-3-3-3 (work up to your heaviest set of 3)
b.) 2×50′ AHAP Forward Sled Pull
**30 minute time cap**
30 push jerks (from a rack) with 2 tire flips EMOTM
then — (no rest in between the jerk and the bench)
30 bench presses with 2 tire flips EMOTM
Push jerk and bench press weight options:
Weights and tire should be heavy–rx’d tire is 3x body weight. Scale as needed. Post loads and times to comments.
a.) Bench Press 5-5-5-5
b.) Strict Press 3-3-3-3
c.) Keg Press 3-3-3-3
d.) Build up to a 1RM farmer’s carry x 100′*
*100′ is redline to redline and back
10 Min EMOTMs—
a.) 100′ Yoke Carry
b.) 6 dumbbell snatches (70/50)
c.) 3 deadlifts
*Scale as needed
Finisher: 100 sit-ups
a.) Strict Press 5-5-5-5
b.) Build up to a 1RM zercher yoke carry x 50′
c.) Build up to a 1RM farmer’s carry x 50′
American KB swings (70/53), with
5 bench press between each round