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25 October 2019 – Open WOD 20.3

25
Oct

25 October 2019 – Open WOD 20.3

 

25 October 2019

Warm-up:  Eastside Lap, 3 Sets: 20x Lunges, 10x Burpees, Bear Crawl Across Gym

Strength (Can be done after Open WOD 20.3)

1 Deadlift, 2 Hang Squat Cleans, 3 Front Squats, 1 Shoulder to Overhead

1-1-1-1-1-1-1-1 Until Failure

Stamina: 5 Rounds, not for time: Uneven Farmers Carry to the end of the Parking Lot and Back, increase weight each round

WOD: Open WOD 20.3

For time:

21 deadlifts (weight 1)

21 handstand push-ups

15 deadlifts (weight 1)

15 handstand push-ups

9 deadlifts (weight 1)

9 handstand push-ups

21 deadlifts (weight 2)

50-ft. handstand walk

15 deadlifts (weight 2) 50-ft. handstand walk

9 deadlifts (weight 2) 50-ft. handstand walk

♀ deadlift 155 lb. then 205 lb.

♂ deadlift 225 lb. then 315 lb.

Time cap: 9 minutes

https://games-assets.crossfit.com/fhwiuea1osidf0923fl.pdf

 

Cool Down: 5 Sets:  14 Russian Twists with a Plate, Rest Between Sets

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