10 min cap
3R
-200m jog
-6m handstand walk. Scale to 10 handstand shoulder taps > 4 wall walks
-10 GHD hip extensions
WOD
: 8 rounds – Every 3 minutes, complete:
-5 deadlift
– 10m prowler push
Start at a moderate weight and increase the weight each round so the last set is a max 5 rep for the day. Make the prowler push heavy and fast.
**Don’t forget Saturday is parade day! Please join us at noon, meet in front of Roosevelt High School at the big red vintage fire truck! This is one hell of a good time, and it would be great to spend time with the PDXstrength family outside the gym!**