Warm-Up: Coach’s Choice
Strength/Skill: Handstand Skill Work
Spend time upside down. Work on push ups, holds, walks, etc.
Stimulus/Focus: Spend 10 minutes working on getting inverted!
WOD: Four 5-Minute Rounds
Round 1: Wall Walks and Ring Rows
Round 2: Handstand Push Ups and Pull Ups
Round 3: Strict Handstand Push Ups and Strict Pull Ups
Round 4: 10′ Handstand Walks and Chest to Bar Pull Ups
*Each 5 minute round will be a GAFAP. Complete one rep of each movement, then 2, then 3, etc. You will have a total rep score for each round.
Stimulus/Focus: A push pull workout. Find a pace and just keep moving. Choose scales that challenge you.
Cool Down: Tabata Plank Hold