(Practice / OlyNastics)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 20 sec handstand hold, 20 sec front rack stretch, 20 sec BB front squats, 20 sec BB power snatch, 25 foot reverse bear crawl
WOD
For Time:
30 Deadlifts (275/185) (50+ 185/105)
15 HSPU (Mod: Yoga push-up or Box pike push-up)
20 Front Squats (185/125) (50+ 105/65)
10 Deficit HSPU (45/25) (Mod: Deficit push-ups 45/25)
10 Power Snatch (135/95) (50+ 85/55)
5 Wall Walk-ups w/ a strict HSPU (50+ & Mod: 5 wall walk-ups)
Post WOD: Tabata
Rounds 1, 3, 5 and 7 are BB bicep curls (45/35)
Rounds 2, 4, 6 and 8 are Ring rows
*2 scores for Tabata
(alt rounds if not enough rings)
