* There will be no CrossFit Kids class this Saturday the 10th

WOD:

1) 20 minute AMRAP:

10 Deadlifts 225/155

20 Burpees

40 Double-unders

Extra Work:

2) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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