WOD 24/10/16
| Skill: Handstand Walk/free Handstand Practice Strength: Deadlift establish 5RM. MetCon: 12-9-6 reps of Squat Clean 60/42.5kg RMU *Ask coach for scaling Options |
| S&A WOD (NO CLASS, COMPLETE AT OPEN GYM) ME Pull Rack pull (pull from block, below the knee cap) 2-2-2-2-2-2 Bent over row 4*6-8 Chin ups/supine ring rows 3*max reps Banded good mornings 100 reps in any order. |