WOD Tue Jul 2

Warm-up

On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts
Handstand Walk Practice*

*keep it brief and work on core stability before movement

Tempo Romanian Deadlifts:
4s Negative, 1s Pause in bottom. Regular stand.
Sets #1+2+3 - 35% of 1RM Deadlift
Sets #4+5 - 40%

Gymnastics Conditioning

“21 Guns”

21-15-9
Strict Pull-ups / Banded Pull-ups
Strict HSPU / Box HSPU

12 Min Cap (scale to 15-12-9 or 12-9-6)

-this will be a repeat WOD, please keep in records

Work

“Sugar Daddy”

For Time:
21 Deadlifts, 400m Run / 1200m Bike
15 Deadlifts, 400m Run / 1200m Bike
9 Deadlifts, 400m Run / 1200m Bike

Barbell @ 225/155