Open WOD 20.3

For time: 21 deadlifts (225/155)(155/125) 21 handstand push-ups/Hand release Push ups 15 deadlifts (225/155)(155/125) 15 handstand push-ups/Hand release Push ups 9 deadlifts (225/155)(155/125) 9 handstand push-ups/Hand release Push ups 21 deadlifts (315/205)(225/155) 50-ft. handstand walk/Bear Crawl 15 deadlifts(315/205)(225/155) 50-ft. handstand walk/Bear Crawl 9 deadlifts (315/205)(225/155) 50-ft. handstand walk/Bear Crawl Time cap: 9 min. For full Workout description click HERE Core Add-ON 1- 15 KB/DB russian twists 2- :30-:45 sec Hollow Hold 3- 15 V-Ups/Knee tucks 4- :45sec-1min Plank Hold 5- 15 Barbel Roll outs (use your barbel from the workout) complete #1..then 1 + 2, then 1+2+3, then 1+2+3+4, then 1+2+3+4+5

PureFit WOD

21-15-9 KB Deadlifts Med ball sit ups *after each set complete 200 meter row/ski then 15-12-9 Goblet Squats Push ups *After each set complete 200 meter row/ski Core Add-ON 1- 15 KB/DB Russian twists 2- :30 sec Hollow Hold 3- 15 V-Ups/Knee tucks 4- :45sec Plank Hold complete #1..then 1 + 2, then 1+2+3, then 1+2+3+4, then 1+2+3+4 MWOD Pre-WOD: 10 banded good mornings, 10 banded hamstring lock outs on each leg, 10 more banded good mornings Post:WOD: Hamstring smash on barbell. Barbell should be set in rack around hip/thigh height. Spend 2 minutes on each side