Wednesday 10/25/17 - 5 Rounds, Hands Down

MAIN WOD

M-1: 15:00 Handstand Skill Work

M-2: 5 Rounds for Total Time:

60 Double Unders

15 Chest to Bar Pull ups

15 Handstand Push ups

1:00 Rest

Time Cap: 30:00

L2: 5 Rounds for Total Time:

30 Double Unders

15 Bar Pull ups

15 Mod Handstand Push ups

1:00 Rest

L1: 5 Rounds for Total Time:

60 Single Unders

15 Jumping Pull ups

15 DB Push Press

1:00 Rest

Extra Credit: Dual Kettlebell Rack Carry

4x100m

1:00 rest between sets

Notes: Use a weight which challenges you, but allows for you to complete each round with no more than one break, and with excellent mechanics.

FITNESS/HIT

F-1: 5 Rounds For Total Time:

60 Single Unders or 30 DU

10 Jumping Pullups or Ring Rows

10 DB Push Press

1:00 Rest TC 30:00

F-2: Dual Kettlebell Rack Carry

3x100m

1:00 rest between sets

Notes

Use a weight which challenges you, but allows for you to complete each round with no more than one break, and with excellent mechanics.