WOD:

1) 20 minute EMOTM:

Odd – 3 Deadlifts

Even – 5 Ball Slams 40/30

Warm-up as needed. Start around 60% on your Deadlift and climb as deemed fit. Reference last week for loading. For the Slam Balls the emphasis should be on slamming the ball as hard as possible. Perform them with pauses between reps, this is not met-con style/speed.

2) 9 minute Up Ladder:

3 D-Ball Over Shoulder 70/50

3 Push-ups

30 Single-unders

Workout is performed 3+3+30, 6+6+30, 9+9+30 and so on until 9 minutes is up, the jump rope stays fixed throughout the workout.

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