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

106 Perimeter Rd

Nashua, NH 03063
603-595-6400

info@crossfitnashua.com

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