8/16 Day#4

Warm up

Shoulder Activation #2

GHD prone lateral raise

Banded external rotation

Ring shrugs

Odd Object Warm up #2

2x

-Low sled push 20m w/60 m/90

-Single arm plate pinch carry 20m each arm  w/25 m/35

-Single arm waiter walk 20m each arm w/ over 55# m/ over 70#

-Barbell farmers walk 40m

Skill

Fat bar deadlift

WOD

Fat Diane

21-15-9  

Fat bar deadlifts w/105# m/160# 

HSPU

GoFit

Warm up 

Shoulder Activation #2

GHD prone lateral raise

Banded external rotation

Ring shrugs

Odd Object Warm up #2

2x

-Low sled push 20m w/60 m/90

-Single arm plate pinch carry 20m each arm  w/25 m/35

-Single arm waiter walk 20m each arm w/ over 55# m/ over 70#

-Barbell farmers walk 40m

Skill

DB deadlifts & squats

WOD

Tabata the following:

-DB deadlift

-Push ups

-DB squats
-V ups