Warmup:

200M jog

Bear crawl 30’

Stiff-leg bear crawl 30’

Samson Lunge 30’

200M jog

2 Wall Walks

:30 Handstand Hold

5 Med ball squats

5 push press w/med ball

5 Wall Ball Shots

S/S/S:

10 Min Handstand work:

Work Handstand Holds, Free-standing handstands, Handstand Push Ups (kipping or strict), Handstand Walks, Wall Walks, Pike Walks, etc…

Work a weakness

Just want to spend some time getting comfortable being inverted.  Wherever you are in your upside-down progression, take this time to get some time under tension.  Here is a good little three video suggestion (courtesy of Carl Paoli)

WOD:

For Time:

800M Run

15 Wall Balls (20/14)

2:00 of Handstand Hold

400M Run

20 Wall Balls

1:30 of Handstand Hold

200M Run

25 Wall Balls

1:00 of Handstand Hold

Time Cap: 30 Min

With the handstand holds, they do not have to be unbroken.  BUT, if you have to kick off the wall before the time is up, stop the count, and begin the count back up once you are back in a handstand.

Scaling Options:

Run -> 250M row for every 200M

Med ball weight -> 14/10 -> as needed

Handstand Hold -> Pike Handstand off a box hold -> Plank Hold

Cool Down:

Thread The Needle Stretch – 1 Min per side

Banded Shoulder Distraction – 1 Min per side

Video courtesy of The Ready State