1.18.2023 DUNCE CAP


LIZZY, JOE and BETSY

WARM-UP:
Row 1 K
Dynamic Stretch

STRENGTH:
Deficit Deadlift
10    8    (4)4
Build to a set of 80%

WOD: DUNCE CAP

15 min AMRAP
5 Deadlift BW
10 HSPU
20 Mtn. Climbers (R+L=1)

ICING:
40ft. of Handstand Walking
KOT – Reverse Nordic 20 Reps