Friday Workout: AMRAP20, HS Skill Work

Register for “Deadlifts For Derek” on November 1!

WOD

Level 1

AMRAP 16:

• Russian Kettlebell Swing (40/25) x 21
• Burpee x 15
• Run x 200m
• V-Up x 12
• Dumbbell Push Press x 9
• Run x 200m

Level 2

AMRAP 20:

• Russian Kettlebell Swing (70/53) x 21
• Burpee x 15
• Run x 200m
• Toe to Bar x 12
• Shoulder to Overhead (115/85) x 9
• Run x 200m

POST WOD CASH OUT

Advanced: Accumulate 30-50 shoulder taps in handstand (belly to wall) – can scale to just lifting hand off ground alternating sides.  Break up into manageable sets – one tap equals one rep.

Other Options:

1. Accumulate 10-15 wall walks (with perfect form, not for time)
2. Handstand Hold – accumulate 1-2 minutes against wall

*Spend ~5 Minutes completing handstand work

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. Final Call For the Survey!  Please complete it and help us make the gym better! Thanks!

2. So much going on, see our Facebook Events Page to see everything!

3. “Deadlifts for Derek” is Live for Registration!