Friday, 24 September WOD

Warm-up

  • 3 Rounds
    • 1:00 Ski or Row
    • 12 Single Leg KB Deadlifts
    • 0:30 Superman Hold

METCON

  • For time:
    • Row or Run, 500/400 m
    • 21 Deadlifts, 315/225 lbs
    • Row or Run, 500/400 m
    • 15 Deadlifts, 315/225 lbs
    • Row or Run, 500/400 m
    • 9 Deadlifts, 315/225 lbs

Scaling Options: Scale the DL weight to something you can keep in 2-3 Sets it’s supposed to be a moderate/heavy weight for today but still be able to at least hit 5-7 reps unbroken. 1000m Bike if you don’t have a ski, if you don’t have a bike or a ski then 500m Row. Time Cap: 15 mins

Quality

  • 4 rounds for quality of:
    • Handstand Hold, 30 secs
    • 20 Hollow Rocks
    • 15 Inverted Rows

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