WOD:

1) 20 minute EMOTM:

Odd – 3 Deadlifts

Even – 30 second Hard Assault Bike

Warm-up as needed. Start your Deadlift around 60-70% of your 1RM, reference last week for loading. For the Assault Bike this should be a hard/sprint effort for 30 seconds every round, output should change as you fatigue.

2) 12 minute AMRAP:

10 Knees-up

20 Wall Balls 14/8

40 Single-unders

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