It’s been brought to my attention that racks are not always available during Monday’s classes, but Friday at the Hangar is fairly open, so I have moved squats to Friday to ensure weights are starting from the rack and heavy!

Skill Work

Take 15 minutes to work on handstands, whether that be learning to kick up, building strength with holds or wall walks, practicing push-ups or working on free standing or walks. This is not social time, this is time for you to work on skills and get feedback from your coach, please use the time wisely.

WOD

4 RFT

Run 400m

9 HSPU

12 Sumo Deadlift High Pull (95/65 or scale with KB if you aren’t ready to balance the barbell)

15 Box Jumps

CASH OUT:

Let’s prep for the Tandem. Review the weights for WOD #2 and determine what will be the heaviest you can deadlift. 30 seconds max effort deadlift at that weight.  Realize, on your last round in that WOD, you can utilize that full minute for reps and more reps = more points.  (If the heaviest is something you can clean, do that then.)