S/S/S:

Hollow body positioning

Handstand Push Up work

WOD:

For Time

Buy In: 1K Row

6 Rounds:

9 Deadlifts (185/130)

12 Box Jump Overs (24/20)

15 Hand Stand Push-Ups

Cash Out: 800M Run

For the box jump overs, the hips do NOT have to fully open.

Scaling Options:

DL – 50% of 1RM

BJO – 20/16

HSPU – ab mat under head, or wall walks (8 per round), or seated DB press AHAP

X-tra (done on your own outside of class):

Freestanding Handstand or HSPU work – 10 min

Banded bully stretch – 2 min per side