Warmup:

Grab light KB

200M jog

Bear crawl 30’

Stiff-leg bear crawl 30’

R-arm suitcase walk 30’

L-arm suitcase walk 30’

R-arm OH KB carry 30’

L-arm KB OH carry 30’

2 Wall Walks

S/S/S:

On a 5:00 continuous clock, max seconds Handstand Hold

Every time you break, perform 10 Alternating Gorilla Rows (53/35)

Score = total time in Handstand

Videos courtesy of T-Nation and CrossFit Motley Crew, respectively. Quick demos of the Gorilla Row and Handstand Hold tips.

You can either face the wall or face away from the wall in this Handstand Hold.  Goal: keep the core tight, keep breathing and go as long as you can.

WOD:

Every 3 Min for 30 Min:

200’ Farmer Walk (55/35)

3 Wall Walks

Score = Slowest Round

Video courtesy of WOD Prep.

The Farmer Walk should only take around a minute to 1:30. So, be efficient in the Wall Walks.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Wall Walks -> to 20’ from wall -> 8 Plank Alternating Shoulder taps per wall walk (ELITE: 15’ Handstand Walk instead of 3 wall walks)

Cool Down:

Forearm barbell smash – 1 min per side

Banded Bully Stretch – 1 min per side