WOD:

1) 20 minutes EMOTM: Odd, Handstand Push-ups or Toes-to-bar, Even, Movement of Choice

For the first movement pick one of the two movements. Even though we did Handstand Push-ups yesterday if they are a big weakness don’t be afraid to work on them again. Movement of choice can be anything, something you struggle with.

2) 3 rounds AQAP:

10 Muscle-ups

20 Thrusters 95/65

30 Kettlebell Swings 70/53

800m Run

Rest 5 minutes between rounds

Sub for Muscle-ups is 20 Pull-ups

3) Stone Practice: 10 minutes

Spend time working on this as a skill, if you’re feeling comfortable, experiment with the heavier stones.

4) Double-unders: 200 for time

Keep track of number of sets to complete.

5) L-Sit: Accumulate 3 minutes

Keep track of number of sets to complete.

6) Reverse Hyper: 4 x 12

Rest 90 seconds between sets. Heavy as possible.

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

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