Tuesday September 18th

WOD:

Level 3:

"The 7"

7 rounds for time:

7 Handstand Pushups

7 Thrusters - 135/95

7 Knees to Elbows

7 Deadlifts - 245/145

7 Burpees

7 KB Swings - 2/1.5 pood

7 Pullups

Level 2:

7 Rounds for time:

7 Scaled Handstand Pushups

7 Thrusters - 95/65

7 Knees to Elbows

7 Deadlifts - 185/115

7 Burpees

7 KB Swings - 1.5/1 pood

7 Pullups (scale if needed)

Level 1:

Same as Level 2 except 4 rounds

Skill:

Getting off of the floor after the WOD to do mobility

Mobility:

Banded Hamstring Stretch - 2 min/ea

Middle Split - 3 minutes

Pancake Split - 3 minutes