Wednesday, September 19, 2018


(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 200m jog, 10 leg swings/leg, 10 PVC good mornings, 10 BB Romanian deads, 5 BB deads, 10 sec handstand hold, 5 handstand shrugs


For time:
300m Run
21 Deadlifts (225/155) (50+ 155/95)
300m Run
18 Handstand push-ups (Rx+ Strict or Deficit 45/25)
300m Run
15 Deadlifts
300m Run
12 Handstand push-ups
300m Run
9 Deadlifts
300m Run
6 Strict Handstand push-ups

Post WOD: NFT: 2-3x

-Lateral leg band walk and back (2 poles)
-Forward out then backward back (2 poles to and back)
-Single leg knee drives 15/side (all 15 on one side, then switch)
Rest as needed in between sets.