"HELLO DARKNESS"
- WARM UP
- WOD
-
POST-WOD
- 1:00 Easy Bike
- 0:30 Squat to Stand
- 0:30 Frog Hops
- 1:00 Easy Bike
PART 1: Deadlift:
Build to a Heavy Set of 20
*Score = Heaviest Load
PART 2: "HELLO DARKNESS"
For Time [18 Minute Cap]:
36 Burpee Pull-ups
63 Dumbbell Hang Snatches [22.5/15]
3,000/2,400 Meter Bike Erg
*Score = Time it takes to complete the workout.
COOLDOWN
MOBILITY
1:00 Pec Stretch on wall (each side)
AFTER CLASS
For Time:
50 Strict Handstand Push-ups
Time Cap: 8 Minutes