Wednesday’s WOD

Warm-up:

1 Set:
30 Kettlebell Deadlifts
30 Walking Lunges
1:00 Hang from Pullup Bar
20 Russian Kettlebell Swings
20 Tap Swings on Pullup Bar
15 Kettlebell Swings
10 Strict Pullups

Strength:

Deadlift 5RM

WOD: 

7 Rounds For Time:
7 Power Cleans, 155#/105#
12 Chest-to-Bar Pullups

TIMECAP: 11:00

Extra Work – For Total Reps:

2:00 Max Strict Handstand Pushups, hard deficit
2:00 Rest
2:00 Max Strict Handstand Pushups, moderate deficit
2:00 Rest
2:00 Max Strict Handstand Pushups, no deficit