by bbaker | Apr 13, 2018 | WOD | 0 comments
BARBELL
1) Barbell Warm-up
2) Deficit Deadlifts – 5-7 warm up sets at a 4″ deficit then 1×5 @ 65%
ACCESSORY
Handstand Push-up work, 5x Kick up + Descend + Knees to elbow + Kip & Press
BODY-WEIGHT ONLY
For time / 25 cap
100/80 cal Bike
100/80 cal Row
WOD
AMRAP 30
1 Deadman stand-up | RX+ 1 Rope Climb
2 Hang Squat Clean 115/80 | 95/65 || RX+ 135/95 | 115/80
5 L-sit Presses | RX+ 5 sec L-sit Hold
20 HS Toggle | RX+ 20′ HSW
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