Warm Up:
2 rounds:
Course-loop jog
5 plate deadlifts
5 shoulder presses
5 plate good morning (at the chest)
5 plate good morning (on upper back)
:20 Samson stretch/side
Specific Warm-Up :
3 rounds:
50-ft plate carry
– 25 ft out and back.
– Change hold variety with each length.
WOD: MY DIAMOND SHOES ARE TOO TIGHT
On a 30:00 clock, complete as many
reps as possible of:
Plate carry (45/55 lb)
Intermediate:
On a 30:00 clock, complete as many
reps as possible of:
Plate carry (35/45 lb)
Beginner:
On a 30:00 clock, complete as many
reps as possible of:
Plate carry or medicine ball (10/15 lb)
– Rest for 2:00 before starting a new lap.
Home Workout:
On a 30:00 clock, complete as many
reps as possible of:
Dumbbell carry (35/50 lb)
Movement scaling options:
Plate carry: Load, object
Cool down:
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot