SATURDAY 03/17/18
WARM UP
Trainer’s Choice
FIRST…
Skill
Movement Prep – 12 Minutes
Row Or Bike: 3:00 Minutes
+
EMOM4: 7 Seconds Sprint/ Easy Pace For Rest Of Minute
+
Good Morning x 10
Plank To Down Dog x 10
PVC DL With 2 Seconds Pause @ Mid-Shin x 10
Prisoner Stretch x :20 Seconds
Cossack Squat x 10 (Each Side)
x 2
+
Review Of Movements Standards + Warm-Up To Starting DL Weight + Warm-Up HSPU/Push-Up- 12 Minutes
WOD
“18.4”
For Time: 9 Minutes CAP
RX
21 DeadLifts (225/155)
21 Handstand PushUps
15 DeadLifts (225/115)
15 Handstand PushUps
9 DeadLifts (225/155)
9 Handstand PushUps
21 DeadLifts (315/205)
50-ft Handstand Walk
15 DeadLifts (315/205)
50-ft Handstand Walk
9 DeadLifts (315/205)
50-ft Handstand Walk
Scaled
21 DeadLifts (135/95)
21 Handstand PushUps
15 DeadLifts (135/95)
15 Handstand PushUps
9 DeadLifts (135/95)
9 Handstand PushUps
21 DeadLifts (185/135)
50-ft Bear Crawl
15 DeadLifts (185/135)
50-ft Bear Crawl
9 DeadLifts (185/135)
50-ft Bear Crawl
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