Wednesday

SKILL

3-8 Kipping Handstand Push ups E.M.O.M for 10 minutes

*Make the movement smooth and economic with least time spent on your head.

*If you can complete 20 Handstand Push ups maintaining good technique move on to a deficit.

STRENGTH (5/3/1 pgm)

Deadlift

WOD

"Partner WOD"

0:00 - 9:00

21/18/15/12/9 of:

Wall Ball Shots - 20/14lb (20lb-11'/14lb-10') *Wall Balls must be 1 for 1

Double Deadlifts - 160/130/110kg (190/160/150)

9:00 - 11:00

Rest

11:00 - 16:00

Relay:

7 Toes to Bar

20 Double Unders