191025- Open 20.3

October 25, 2019

Warm Up:

Cardio

Barbell Warm up

Build to WOD weight

 

WOD- For time/9min cap:

RX:

21 deadlifts (225/155)
21 handstand push-ups
15 deadlifts (225/155)
15 handstand push-ups
9 deadlifts (225/155)
9 handstand push-ups
21 deadlifts (315/225)
50-ft. handstand walk
15 deadlifts (315/225)
50-ft. handstand walk
9 deadlifts (315/225)
50-ft. handstand walk

Scaled:

21 deadlifts (135/95)

21 hand release push-ups

15 deadlifts (135/95)

15 hand release push-ups

9 deadlifts (135/95)

9 hand release push-ups

21 deadlifts (185/135)

50-ft. bear crawl

15 deadlifts (185/135)

50-ft. bear crawl

9 deadlifts (185/135)

50-ft. bear crawl

Mobility:

Ham Band

Glute Lax

Shoulder Lax

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