Attention!!! There will not be an 11am WOD today. I will be here, and if none of you show up I get to go see my son’s in their Christmas Play.

Deadlift Friday…… or

WOD:

Deadlift 5.5.3.3.1.1.1

Then:

3 Rounds for time:

5 Deadlift @ 70%

10 Hand Release Burpee

400m Run/500m Row

OR:

Shoulder Press 5.5.3.3.1.1.1

Then:

3 Rounds of:

7 Handstand Push-up

14 Hand Release Burpee

400m Run/500m Row

OR MIX AND MATCH!!!!