“UP IN SMOKE” WOD 8/31/22

“UP IN SMOKE” WOD 8/31/22

WARM UP:
400 M. Row or Run
2 Rounds
10 Lunge w/ Pass Through 
10 Good Mornings
10 OHS
5 Inch Worms + Scorpions 
Then:
Mobility 

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WIN
SKILL:
EMOM 8
5 Unbroken HSPU
*Scale reps to a number you can hold unbroken throughout the EMOM.
LIFT:
Deadlift
*Build to 75%
4 x 3 @ 75%
WOD:
“UP IN SMOKE”
AMRAP 10
800 M. Run
Then:
25 Deadlift (135/95) (115/75)
20 Deadlift (165/115) (135/95)
15 Deadlift (185/125) (165/115)
10 Deadlift (205/135) (185/125)
*In time remaining Max Effort B.F. Burpees 
**Score = Total Reps

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FIT
SKILL:
3 Sets
8e Alt. DB Strict Press
8e S.L. RDL
LIFT:
Deadlift
*Build to 75%
4 x 3 @ 75%
WOD:
“UP IN SMOKE”
AMRAP 10
800 M. Run
Then:
25 Deadlift (135/95) (115/75)
20 Deadlift (165/115) (135/95)
15 Deadlift (185/125) (165/115)
10 Deadlift (205/135) (185/125)
*In time remaining Max Effort B.F. Burpees 
**Score = Total Reps

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AT HOME
SKILL:
3 Sets
8e DB/KB Strict Press
8e S.L. RDL w/ DB/KB
LIFT:
Deficit Sumo Deadlift
4 x 8
*Use what you got. 
WOD:
AMRAP 10
800 M. Run
20 S.D.H.P.
20 Burpees