Warm up: Coach’s Choice
Strength/Skill: Gymnastics Skill Development: Handstand hold
1. 3 x 30 Second Wall-Facing Handstand Hold
2. 5 x 1 Handstand Kiss the Wall (one foot kick-up)
3. 3 x 3 Wall Facing Handstand Sliding Tucked Position
4. Accumulate 1-2 Minutes Freestanding HS Hold / with a partner / Hand balancing
WOD: 4 RFT (18 Minute Cap)
100 Double Unders
21 Pull Ups
15 Ab Mat Sit Ups
9 Handstand Push Ups
Stimulus/Focus: Try to complete your pull ups and HSPUs in no more than two sets.
Cool Down: 4 Rounds
100 Meter Run
15 GHD Extensions