* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage.

WOD:

1) 20 minute EMOTM:

Odd – 3 Deadlifts

Even – 10 Alternating Lunges

For the Deadlifts start around 60% of your 1RM or reference last Tuesday for loading. Climb as deemed fit, last set doesn’t need to be the heaviest. Lunges are 5 reps/side. They can be bodyweight or you can add load with Dumbbells at the side, pick what is appropriate for you strength and conditioning.

2) 30-20-10 – AQAP:

Knees-up

Kettlebell Swings 35/26

Box Jump Overs 24/20

Extra Work:

3) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE