Warm Up:
1 set:
5 inchworms + 1 push-up/each
3 back scales/leg
1 set:
3 partial ROM wall walks
3 back scales/leg
1 set:
:30 handstand hold (stomach-to-wall)
3 back scales/leg
1 set:
3 wall walks
Skill Work:
EMOM 8:
1 deadlift
– Build to a heavy single.
WOD:
AMRAP 8:
2 wall walks
2 deadlifts (205/315 lb)
Intermediate:
AMRAP 8:
2 wall walks
2 deadlifts (125/185 lb)
Beginner:
AMRAP 8:
2 inch worms + push-up
2 deadlifts (55/75 lb)
HOME WOD:
Equipment:
AMRAP 8:
2 wall walks
5 deficit DB deadlifts
Bodyweight:
AMRAP 8:
2 wall walks
3 left-leg single-leg squats
3 right-leg single-leg squats
Movement scaling options:
Wall walks: Range of motion, inchworm + push-up
Deadlift: Load
No wall option:
AMRAP 8:
40-ft handstand walk
2 deadlifts (205/315 lb)
Cool down:
3 sets:
:30 couch stretch/side
:30 foam roll lower back
:30 foam roll lats/side