WOD:

1) 20 minute EMOTM:

Odd – 150-200m Run

Even – 20 Russian Kettlebell Swings

Pick output and loading that you can maintain for all 10 rounds.

2) 10 minute Up Ladder:

3 Ball Slams 40/30

3 Burpees

Workout goes 3+3, 6+6, 9+9, and so on until 10 minutes is up.

Extra Work:

3) Handstands: 10 minute Practice

Work on any facet of a Handstand Hold, Walk, Push-up, Support, etc.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE