WOD: 10/28/19

Conditioning

Open WOD 20.3

21-15-9

Deadlift (225/155)

Handstand Push Up

Then

21-15-9

Deadlift (315/225)

Handstand walk 50′ after each set

Scaled: 135/195 w/pushups; 185/135 w/bear crawl

Skill/Stability/Strength  (if time permits)
Front Squat: 3RM in 7 sets. Rest 2:00
– Sets should look like 5@50%, 4@60%, 3@70%, 3@75%, 3@80%, 3@85%, 3@90%
– Goal: 85-90% of current 1RM if known
– Beginner: 5 x 5, adding weight if form permits

Extra Credit 
1) Squat Snatch: Build to a heavy single in 10 sets.

2) AFAP – 100 Single Leg Banded Hamstring Curls each

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