Wednesday

WOD

A.) With a partner complete the following for time:
100 Double Unders
50 Handstand Pushups (HSPU)
50 Toes to Bar (TTB)
50 Shoulder to overhead (70kg/45kg)
100m Front rack walking lunge (70kg/45kg)

Note: Between you & your partner you may partition the reps how you like. For the HSPU only one works while the other will be in a Handstand Hold. For the TTB only one works while the other is hanging from the bar. A rep will not be counted if you or your partner drop from the holding/hanging position before the rep is complete.

Scaling:
*Double Unders will be Single unders x3 the amount.
*HSPU will be a pushup/inch worm hold.
*TTB till be a lying leg lift+bar hang
*Weight will be a medium between you & your partners ability.

B.) Pistol squat practice.

C.) 3Rnds for form:
40 Sec Hollow rock/hold
20 Sec rest
40 Sec Superman rock/hold
20 Sec rest