10252019

24
Oct

10252019

20.3!

Warm-up:
2 Rounds
30 sec Plank (on hands)
12 Scap Pull-ups

Deadlift:
Work up to a heavy deadlift triple (slightly heavier than the heaviest bar expected in 20.3).

Primer:
2 Rounds
250m Row (heels down)
12 DB Push Press

Met-Con:
20.3 View link for HSPU standard. Measurements will be taken for every athlete doing HSPU’s.
For time (9′ Cap):
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

Rx: M: 225/315, F: 155/205
Scaled: M: 135/185, F: 95/135, HRPU’s/Bear Crawl