Skill Work (Handstand):

Tripod Hold, 1:00

1-1-1-1-1

10 seconds of seated shoulder flexion between sets

 

For Quality

 

 

Conditioning WOD:

“Max it out”

4-minute max calories rowed

2-minute max rep Clean (155/103)

1-minute max rep Push-ups

 

…Rest 4 minutes, and repeat

 

For Score

 

 

Flexibility WOD:

Test Bridge Up

2 minutes First Rib Mobilization

2 minutes Overhead Distraction

10 Bridge Up

Hold Bridge Up 2 minutes

 

For Quality

 

 

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