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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, DECEMBER 14TH 2018

WOD:


#joker (15 min Cap)


1 Toes to Bar, 10 Deadlifts


2 Toes to Bar, 9 Deadlifts


3 Toes to Bar, 8 Deadlifts


4 Toes to Bar, 7 Deadlifts


5 Toes to Bar, 6 Deadlifts


6 Toes to Bar, 5 Deadlifts


7 Toes to Bar, 4 Deadlifts


8 Toes to Bar, 3 Deadlifts


9 Toes to Bar, 2 Deadlifts


10 Toes to Bar, 1 Deadlift


Deadlift - 225/155  


*Stimulus wise we are looking for a deadlift load we could cycle for 21+ Reps unbroken when fresh.   Approx 50% of 1 RM


**Scale Toes to Bar to Hanging Knee Raises or 2x number of Toe to Bar


***BeachFit will do Double KB Deadlifts (53/35lbs)


Rest as needed up to 5 min...then,


AMRAP 12:


5 Inchworms


10 Horizontal Ring Rows


:15s Hollow Body Hold (Rx+GHD Supine Hold -Belly Up)


:20s Superman Hold (Rx+Hip Extension Hold -Belly Down)


OLY CASHOUT:


#Squat Clean + Handstand Walk 


10 Squat Cleans (60%) + 20' Handstand Walk 


8 Squat Cleans (68%) + 40' Handstand Walk 


6 Squat Cleans (75%) + 60' Handstand Walk 


4 Squat Cleans (83%) + 80' Handstand Walk 


2 Squat Cleans (90%) + 100' Handstand Walk