St. Louis, St. Louis West – CrossFit WOD
STRENGTH/SKILL
Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Handstand Push-Ups x 12-15 reps
or
Wall Climbs x 4-5 reps
or
Handstand Hold x 30-60 seconds
Rest 3 minutes
WOD
Two sets of:
Against a three minute running clock, complete:
500 Meter Row and then complete as many reps as possible of
AMRAP x Shoulder to Overhead (115 lbs/80 lbs)
Rest three minutes between sets.