WOD:
 
20 min AMRAP
50 WB 20/14
100 DU
50 ft Handstand Walk
100 DU
50 Cal Row
100 DU
50 ft Handstand Walk
100 DU
 
Intermediate:
100 Singles
50 ft Bear Crawl
WB 14/10
 
Beginner:
15 min AMRAP
35 WB 14/10
100 Single Unders
50 ft Bear Crawl
 
 
Comp Rx:
1. Gymnastic Conditioning
Repeat from last week. Aim to beat previous scores.
AMRAP 3:
Max Unbroken Complex of:
2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups
 
Rest 1 Minute
 
AMRAP 3:
Max Unbroken Complex of…
1 Strict Handstand Push-ups + 4 Kipping Handstand Push-ups
 
Must come off wall after each completed set.
 
2. Deadlift
Build to Heavy Set of 3
 
3. Conditioning
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)