Wednesday, October 26
WOD
Reminder Power Hour Deadlift seminar! Want to work on your conventional and sumo style deadlift? There are still 3 more spots for the upcoming deadlift seminar with Powerlifting Coach Lori on Sunday, November 6th at 10am! Cost is $35. Follow link to register: https://crossfitmva.pike13.com/courses/293662
Warm-up:
8 minute AMRAP:
20 Shuffle split
4 Walk outs + push up
:20 Hollow hold
3 DSC
20 Mountain climber
2 Rope get-up
15 Penguin jump
1 Wall walk up
WOD:
Max V-up in 2 minutes
Then
3 rounds of:
2 minute Max Rope climb (rope get up)
2 minute Max Wall walk up (box walk-up)
2 minute Max Double under (single unders)
Then
Max V-up in 2 minutes
Mobility:
:30 Child’s pose
:30 Puppy dog
1:00 Archer
1:00 Low dragon
