OVERVIEW

Today’s WOD is all about picking things up and putting them down- Deadlifts. We’ll be repeating last week’s Front squat rep scheme, but with deadlifts. We’ll seek to establish heavy sets of 5 and 3, finishing with a heavy single for the day. Between working sets we’ll practice handstand holds and/or walking.

WARM-UP

• Foundations Back Routine

• Founder

• Frankensteins

• Knee hugs

• Daisy pickers

• Flamingos

• Skips

• Pulling drill/wall leans

• High Planks between deadlift warm-up sets

STRENGTH/SKILL

Handstands/Handstand walks

• Max handstand hold

• Max distance handstand walk

• If full inversion is not yet feasible, practice pike position holds and/or shoulder taps in a plank position. Wall walks and wall assisted handstands are also great variations.

WOD

Deadlift

5-5-3-3-3-1-1-1-1-1

COOL DOWN

Hamstrings

Upper back

Shoulders