Friday 10/29/21

Please continue to follow the Social Distancing guidelines during class at all times. Thank you!

Workout

Warm Up

AMRAP 8
10 cal row 
10 (total) alt step ups 
5 box jumps
3 position deadlifts with an empty bar 
-3 sec pause at shin 
-3 sec pause at knee
-stand up tall shoulders behind bar full extension 
:10 handstand hold or OH DB hold 
3 handstand push ups or 3 strict DB press

WOD

3 RFT-0:00-18:00
21/15 cal row
15 deadlifts (225/155 155/105) 
12 HSPU/12 strict DB press 
9 box jumps (24/20)

18:00-22:00
Athletes will build to a heavy 3 deadlift 

Finisher

1:00 straddle stretch 
1:00 (each) piriformis/pigeon

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