5 January 2016

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Warmup: Eastside Lap, Good Mornings and Mobility for Deadlift

Strength/Skill: Deadlift work up to heavier than WOD weight for a 1 Rep Max (15 to 20 minutes)

Handstand Push-ups and progressions 5-10 Minutes

WOD: 500 Diane (13 minute cap)

500 m  Row Buyin
21-15-9 Deadlifts (225/155) and HSPU
500m Cashout

Advanced WOD (Alexis’s, Tim Popp, Saleski Eric) Same Rep scheme, 2x Dumbbell/KB Deadlift and Paralette or 3×45# Bumper Plate stack for HSPU

 

Cool Down:  20 Hollow Rocks, 20 Super Mans X3

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