191025 - Open 20.3

QOTD - Weekend Plans?

WARM UP - 3 Rounds
:30 of each
Row
EB Push Press
EB Good Mornings
Plank/HS Hold

MOBILIZE - Banded Chest Openener
Banded Side Hip
Banded “KB Swing” Glute Opener

COACH PREP - Push Ups/Push Press/HSPU
Deadlift (Work up to WOD weight)

WOD - Open 20.3
For Time (9 Minute Cap)
21-15-9
Deadlifts 285/155
Handstand Push Ups
Then..
21-15-9
Deadlifts 315/205
Handstand Walk 25 ft.

Scaled
21-15-9
Deadlifts 135/95
Hand Release Push Ups
Then..
21-15-9
Deadlifts 135/185
Bear Crawl 25 ft.

PREP WOD -
15 Light Deadlifts and Plank Shoulder Taps
Lacrosse Ball Hell
10 Moderate Deadlifts and Elevator Planks (HS Marching)
Lacrosse Ball Hammy Smash
5 Deadlifts and HS/Push Ups at WOD level
—-> in the remaining time put second DL weight on and try!