Warm-up: Coach’s Choice
Strength/Skill: Handstand Work
WOD: For Reps (On a 15 Minute Clock)
3 Rounds (Must Finish Before the 5 Minute Mark)
20 Air Squats
10 Handstand Push Ups
*If you finish in under five minutes, you may go directly into the next portion.
*If you do not finish in under five minutes, bike, row, run or ski until the 15 minute clock is up.
3 Rounds (Must Finish Before the 10 Minute Mark)
10 Air Squats
5 Strict Handstand Push Ups
*If you finish before the 10 minute mark you may go directly into the next portion.
*If you do not finish before the 10 minute mark, bike, row, run or ski until the 15 minute clock is up.
AMRAP Until the 15 Minute Mark
10 Pistols
20′ Handstand Walk
Score is the total number of reps in all three portions. Calories/Meters do not count in your score.
Cool Down: Alternating Tabata Over the Bar Holds