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:

2015 KO in the OK Finals WOD

15 Toes-2-Bar

15 Goblet Squats (53/35)

15 Kettlebell Swings (53/35)

15 Overhead Squats (95/55)

15 Shoulder-2-Overhead (95/55)

 

2 rounds for time*

(22:00 cap)

*This version will be done as a 3-person team WOD. Each person will perform 1 full round, tag next team member. After each member perform 1 round, all members will perform a round 2. At the competition, this WOD was performed as a 1 round, 6-person team WOD, with a 18:00 cap.

 

Mobility:

20 Passovers w/ PVC

Anterior Compartment Smash – 1:30/side

T-Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

 

 

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