Monday 10-23-23

 Strength - 6x2 deadlift - pull with power then 5 sec lower to knee - 5 second hold at the knee - 5 second lower to the floor 

Wod - 10-9-8-7-6-5-4-3-2-1

Deadlift 155/105

Deficit handstand push-ups - 2/1 45# plate

Wall ball sit-ups 30/20

- scale the dhspu with a kb z press- start the rep with the bells sitting in the front rack position in front of shoulders and elbows under the bell

- the ball should hit the floor behind the head and tap the floor between the feet for a rx sit-up

Abe 10:48 z

Chris 12:15 z

Dan 11:02 z

Matt 11:29 z

James 12:42

Heather 13:47 rx

Sean 265 - 14:16 rx

Lester 215 - 14:33 1ab

Logan 175 - 10:23 rx

Jeff 255 - 10:28 z

April 155 - 11:03 z

Lyle 205 - 9:17 z

Landon 195 12:31 z

Kara 185 - 11:15 Z

AC 195 - 10:27 rx