* The Open Is Coming HERE

WOD:

1) 21 minute EMOTM:

Movement 1 – 5 Deadlifts

Movement 2 – 5 High Box Jumps

Movement 3 – 20-40 second Superman Hold

Start around 60-70% of your 1RM for the Deadlift and climb as deemed fit. Box Jumps are not for speed, jump up, step down, and reset. Pick a time for the Superman Hold that you can maintain for all 7 sets.

2) 7 minute Up Ladder:

3 Sumo Deadlift High-pulls 65/45

3 Burpees

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