Warm up: Coach’s Choice
Strength/Skill: Handstand Walk
Spend 10 minutes upside down!
WOD: 3 RFT (20 Minute Cap)
30-foot handstand walk (15 feet out and back)
30 pull-ups
30 lateral burpees over the dumbbell
30 toes-to-bars
WORKOUT VARIATIONS
14-17, 35-54 divisions
Handstand walks must be completed in 15-foot sections.
55-64 divisions Handstand walks may be broken into 5-foot sections.
65+ divisions Plate-walks on a box instead of handstand walks.
Stimulus/Focus: This is another Age Group Semifinals Workout. Try to follow the standards for your age-group. If scaling is needed, choose movements that challenge you, but allow you to keep moving.
Cool Down: 3 Rounds
5 Push Ups
10 Superman Holds (2-second count)