180316- 18.4

 

Warm Up:

2 Rounds (with empty bar):

400m Row

10 Good Mornings

10 Back Squats

10 Front Rack Lunges

10 Strict Press

Build to Deadlift weight

 

WOD: For time/9min cap-

RX:
21 deadlifts (225/155)
21 handstand push-ups
15 deadlifts (225/155)
15 handstand push-ups
9 deadlifts (225/155)
9 handstand push-ups
21 deadlifts (315/205)
50-ft. handstand walk
15 deadlifts (315/205)
50-ft. handstand walk
9 deadlifts (315/205)
50-ft. handstand walk

 

Scaled:

21 deadlifts (135/95)
21 hand release push-ups
15 deadlifts (135/95)
15 hand release push-ups
9 deadlifts (135/95)
9 hand release push-ups
21 deadlifts (185/135)
50-ft. bear crawl
15 deadlifts (185/135)
50-ft. bear crawl
9 deadlifts (185/135)
50-ft. bear crawl

 

Mobility:

Ham Floss

Wall Glute

Trap Lax

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