Thursday 03/11/21
Please continue to follow the Social Distancing guidelines during class at all times. Thank you!
Workout
Warm Up
AMRAP 6
20 seal jacks
10 banded good mornings
10 banded pass throughs
10 empty bar straight leg deadlifts
5 hand release push ups
:20 OH plate hold (focusing on elbow lockout)
Skill
EMOM 10
2-3 handstand push ups, wall walks, box push ups, strict press
WOD
Open WOD 16.4
Complete as many rounds and reps in 13 mins of:
55 deadlifts (225/155 135/95)
55 wall balls (20/14)
55 cal row
55 handstand push ups (scaled=hand release push ups)
At Home:
Skill
EMOM 10
2-3 handstand push ups, wall walks, box push ups
WOD
Open WOD 16.4
Complete as many rounds and reps in 13 mins of:
55 lunges
55 jump squats
55 cal row
55 handstand push ups (scaled=hand release push ups)
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