Friday February 11th

500m Row
3 Rounds
10 Single Leg RDLs Empty Bar
5 Tempo Empty Bar Strict Press (3-Count Up & Down)
-Then- 250m Row 


5 sets of 3 deadlifts building to your wod weight. In between sets do one set of 2-5 HSPU

“Workout 18.4”
Partner up and have someone count for you. open is right around the corner. Might as well practice judging
For time:
21 deadlifts, 225/155lb.
21 handstand push-ups
15 deadlifts, 225/155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk
Time cap: 9 min.

Annie Thorisdottir: 6:34 Caroline Conners: 7:16

Check Scaling options HERE!!!!

 For today’s Open Test we want athletes who have a reasonable chance to work through today’s shorter test, to do so. If you have newer athletes, or athletes who need significant scaling, we suggest having them go through the scaled version to ensure they are still provided with a solid training stimulus. For all athletes, regardless of which version, they should be told to not go to failure early because small, fast sets are their friend when it comes to chipping-away at this WOD.