Pre WOD:
A, 3 set*5 Z Press – Build up to a set where you could have done 2 more repetitions
B, Handstand Walk Progression: E90sec for 9 min (6 sets):
Level 3: 15 meter Handstand Walk over Ramp/Obstacle
Level 2: 5-15 meter Handstand Walk
Level 1: 3 Attempt Handstand Walk to Wall
WOD:
Fitness Benchmark:
Lumberjack 20:
For time:
20 Deadlifts, 125/83 kg
Run, 400 m
20 American Kettlebell Swings, 32/24 kg
Run, 400 m
20 Overhead Squats, 53/38 kg
Run, 400 m
20 Burpees
Run, 400 m
20 Chest-to-bar Pull-ups
Run, 400 m
20 Box Jumps, 24/20 in
Run, 400 m
20 Dumbbell Squat Cleans, 2*22.5/15 kg
Run, 400 m
Post WOD:
Lower Body Accessories 1:
3 Rounds for quality:
15/15 Banded Hamstring Curl
12/12 KB SL Leg Extension Adjust to RIR 2