WOD: Saturday, October 26th, 2019

Warm-up: Group Dynamic  

• Sumo Inchworm Push Ups  –  5-4-3-2-1 Reps
• Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

• 150 Meter Row OR 100 Meter Runner
• 5 Deadlifts (ascending weights)
• :15s Handstand Hold

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Workout: CrossFit Open “20.3”

For Time (9 minute Time Cap)

21 – 15 – 9

• Deadlifts (225/155)
• Handstand Push Ups

-Into-

21 – 15 – 9

• Deadlifts (315/205)
• 50 ft Handstand Walk b/w each round of DL’s

*HSPU and HSW Scale= Hand release push ups (1:1) and Bear Crawls

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Cardio Option: For Time

42 – 30 – 18

• Russian KB Swings (24k/16k)

21 – 15 – 9

• Handstand Push Ups

-Into-

42 – 30 – 18

• Russian KB Swings (24k/16k)
• 50 ft Handstand Walk b/w each round of DL’s

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Core: 4 Rounds

• 10 Hanging Knee Raises
• :20s Hanging Knee Raise Hold