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