Upper East Side

Warm up
3 Rounds
10 Single DB Box Step Ups
10 split stance weighted good mornings (5/side with dumbbell)
Ski 200m

Strength
Banded deadlift
Every 75s for 10 rounds:
3 banded deadlifts at 70% of your 1 rep max conventional deadlift

Metcon
“Lola Lopez”
4 Rounds For Time
11 deadlifts 155/105 lbs
3 hang power clean & jerks 155/105 lbs
20/16 cal row
16 handstand pushups

Time cap: 20 min

“On 11/3/2016, Lola dropped in for the first time at EVF
Performance. A few months later, she joined the staff crew and helped
grow the EVF Performance community. After more than 4 years as an
athlete, coach, friend, and, social media master, Lola is
moving on to some other exciting opportunities. The EVF community wish you al the best and will miss you. We hope to see you visit every once in a while to kick our ass in the WODs!”

EVF360

A) “Lola Lopez”
4 Rounds For Time
11 double DB deadlifts 50/35 lbs
3 double DB hang power clean & jerks 50/35 lbs
20/16 cal row
16 handstand pushups

Time cap: 20 min

B) 16 min AMRAP:
8 burpee box step ups 24/20 in
16 knees-to-elbows
8 American KBS 32/24 kg
16 pullups