200221 - FYF!

QOTD - Weekend Plans?
If you’re free on Sunday, we’ve got CHAD (1,000 weighted box step ups for time as Suffer Sunday WOD)
AND we’ve got CCCF Book Club at 2pm! Coach LoLo’s house, see athletes’ page or text LoLo for the address! FREE FOOD/DRINK plus lots of intellectual conversations!

WARM UP - 3 Rounds
:30 Cardio
5 Z-Sits
5 Inchworms
10 Alt. Single Leg Toe Reaches
10 Light DB Strict Press

MOBILIZE - PVC Pass Thrus
Prone PVC Lifts

COACH PREP -
Reverse order prep of WOD
HSPU set up locations and scaling options - do 4 in a row!

Review squat form and speed skill

Deadlift prep - 10EB then warm up to WOD weight in sets of 4!

WOD - “Great Basin”
A (Competitor)
5 Rounds FOR TIME
7 Deadlifts 315/205
30 Air Squats
7 Handstand Push Ups
(option to wear a weight vest to challenge yourself on the squats/HSPU)

B (Performance)
5 Rounds FOR TIME
7 Deadlifts 275/185
30 Air Squats
7 Handstand Push Ups

C (Health & Fitness)
5 Rounds FOR TIME
7 Deadlifts (65% of 1RM)
30 Air Squats
7 L-Sit Press or Wall Walks or Ab Mat only HSPU