Skill

3 Rounds of 90 seconds on 90 seconds off
Handstand hold against the wall

We’re practicing a single gymnastic movement in today’s workout.  You will have three opportunities to hold a handstand against the wall for as much of ninety seconds as possible.  If you are new to the movement holding a handstand for that long can be very difficult! Scale by putting your feet on a box or cutting the time down to thirty or sixty seconds.  Whatever you do, don’t go to failure while you are upside down on the wall!  A wall facing handstand will give you the most benefit in terms of training the hollow body position while you are upside down but you can also kick up to the wall from a lunge position to get familiar with being upside down. Whatever variation of a handstand you choose make sure to get your wrists, elbows and shoulders all in a strong stacked position for each hold.

WOD

1 Round with 3 Minutes at each station

Air assault for calories
Burpees
Pull-ups
Alternating dumbbell snatch 50/35 lb
Wall ball shots 20/14 lb 10/9 ‘

1 Minute rest between each round

Workout notes

This workout will be scored as you would score the workout “fight gone bad”.  Count your total reps at each station and come up with one big number at the end of the workout.  Unlike fight gone bad you will only have one round at each station! Keep the intensity high but try to hold a sustainable pace for all three minutes.