Group Warm-up
Warm up lifts, Pair into teams of 2, one judging, one doing the entire workout. First heat goes at 20 after class start.
Daily WoD
18.4 9′ AMRAP
In 9 minutes:
21-15-9
Deadlift (225/155) Scaled) 135/95 Beginner 115/80
HSPU Scaled) HRPU (rigid) Beginner) HR Knee Push-ups (rigid)
THEN
21 Deadlifts (315/205) Scaled) 185/135 Beginner) 155/105
50ft Handstand Walk Scaled) Bear Crawl Beginner) Crab Walk (1 rep every 5 feet)
Score = total reps
Mobility
Roll Posterior
Lax Shoulders / Pecs