WOD:

1) 4 rounds AQAP:

40 Double-unders

30 Ball Slams 40/30

20 Hang Power Cleans 135/95

Extra Work:

2) Strict Handstand Push-up: 10 minutes EMOTM

Pick a rep range you can be consistent with across the 10 minutes. If you can do more than 5 on the minute go to a defecit HSPU.

3) Back Extensions: 3 x 25

Rest 90 seconds between sets.

For results post time to complete Met-con along with any scaling used. If you did Extra Work post reps for HSPU’s and thoughts on Back Extensions.

Post Results/Thoughts to Comments

httpv://www.youtube.com/watch?v=924uWscTEd0

The Open will be here before we know it, some of you are competing next weekend, I hope more and more of you decide to compete in some sort of CrossFit event regardless of your ability