“FARMER DAN” WOD 7/27/22

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms + Scorpions
Then:
Mobility

WIN & FIT
SKILL:
3 Sets
8 Landmine Row w/ Rope
8e Landmine Press
LIFT:
Deficit Deadlift
*Build to 70%
3 x 3
*Stand on top of a 45# plate.
WOD:
“FARMER DAN”
3 Rounds
21 H.R. Push Ups
21 Deadlift (155/105) (135/95)
200 M. Farmers Carry (53/44×2) (45/35×2)
40 Double Unders
*FIT = 80 S.U.

AT HOME
SKILL:
3 Sets
8e DB/KB Row
10e Bicep Curls
LIFT:
Deficit Sumo Deadlift
4 x 6
*Stand of something that lifts you 4″ from the ground.
WOD:
3 Rounds
21 H.R. Push Ups
21 DB/KB Sumo Deadlift
200 M. DB/KB Run
40 Double Unders (80 S.U.)