Skill:

Handstand Hold

6 x 30 second

Hold Overhead with External Rotation Bias for 30 seconds in between sets

 

For Quality

 

 

Conditioning:

MPCF Board WOD

“Filthy Fifty”

50 Box Jumps (24/20″)

50 Jumping Pull-ups

50 Kettlebell Swings (35/25)

50 Walking Lunges

50 Knees-2-Elbows

50 Push Press (45/30)

50 Back Extentions

50 Wall-Ball Shots (20/14) @ (10/9′)

50 Burpees

50 Double Unders

 

For Time

Compare to Monday, 14 October 2012

 

 

Flexibility:

20 Sit-ups to Pike

Hold Pike Sit – 2:00

Hold Couch Stretch – 2:00 each side

 

For Quality

 

 

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