WOD355 - Wednesday, August 5th

RX

1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side

2. Warm-up
A. 4 Rounds
Run 200m
10 Ring Rows

B. 5x5 Russian Hamstring Curls
(RX+ glute ham raises)

3. Strength
Find your 1RM Bench Press

4. MetCon
15-12-9
Deadlift, 225/155lbs
Burpee Box Jump-overs, 24/20″
(RX+ 275-315/185-205lb DL)

SCALED

1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side

2. Warm-up
A. 4 Rounds
Run 200m
10 Ring Rows

B. 5x5 Russian Hamstring Curls

3. Skill Work
Bench Press 5x5

4. MetCon
15-12-9
Deadlift, 185/135lbs
Burpee Box Jump-overs

COMPETITION

1. Side Work
Max Distance HS Walk in Two Minutes
OR
Max effort “nose and toes” HS hold in one attempt
Exactly what it sounds like. Handstand facing the wall with your nose and toes touching the wall throughout the hold. Obviously this is a scale for people who cannot truly test their HS walk capacity yet.