Wednesday, May 5th

Warmup: Athletes Choice - Run, Row, Bike

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Midline: “Kick Stand” - 2 Rounds

GHD Face Up Plank for 30 Seconds

Single Leg RDL with rear foot on wall (same leg-same arm) 10 Reps each side

Banded European KBS -10 Reps

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Practice: Free Hand Stand Practice or Hand Stand Walk

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Strength: Pause Deadlift 6x3 - (2 second pause at knee)

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WOD: 12 Minute AMRAP

21-15-9

Deadlift 315/210#

Box Jumps 30/24”

then with the remaining time

Max Rep Burpee + Bar Muscle Up

Score = Burpee/Muscle ups