Skill:
Handstand Drills
One-arm HS holds
30 seconds each arm
Straddle Jump to HS
Perform 5
One-leg Tuck Jumps to HS
Perform 3 each leg
2 rounds for quality
Conditioning:
3-person Team WOD*
180 Wall-Ball Shots (20/14) at (10/9′)
60 Pull-ups
150 Deadlifts (135/95)
60 Burpees
120 Kettlebell Swings (53/35)
60 Box Jumps (24/20″)
90 Calories Rowed
For Time
*Equal work required
Flexibility:
Right side straddle – 1:00
Left side straddle – 1:00
Center straddle – 1:00
Butterfly – 1:00
Pike – 1:00
2 rounds for quality
Post time and experiences to comments
D.
Partnered with John Boome.
21:28. I was Rx he was masters Rx.
Legs are jello from 15.5. Really needed a 3rd person for the rest time.
Boone.
T.
Partnered with Emma.
24:10. Mod DL 83#.
Partnered with DC. 21:47 Rx – nice little WOD!