Monday, March 19, 2018

Monday 3/19 WOD

Strength - Deadlift:
6 sets of 1 rep at 90+%
6 sets of 10/side hip tap to leg raise

WOD....
18.4
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min

OR....

Alternate WOD - 4 Rounds:
Sled down and back
10 DB clean and press
8/side weighted reverse slider lunges 
6 Dragonflags

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