Skill
EMOM for 10 minutes
[odd] wall walks or handstand hold
[even] rest

We’ll be on an EMOM timer for today’s wall walks or handstand holds. On the odd minutes you can choose between doing as many wall walks as you can or to hold a handstand for as much of the minute as possible. The even minutes will be spent resting so this will be a good chance to see how your endurance holds up when it comes to these two movements. If classes are large you can share a space with someone and work on opposite minutes.

Workout of the Day
AMRAP in 20 minutes
200m run
30 thrusters
40 sit-ups

You’ll need an empty barbell and an ab mat for today’s twenty minute AMRAP. The thrusters are meant to be VERY light so if an empty 45 or 35 pound barbell doesn’t feel light make sure to grab a 15 pound barbell or bump it up to 25 pounds with a pair of 5’s on each end. Always remember not to drop an empty barbell during the workout! Set out at a sustainable pace when the workout starts so that you can keep moving as much as possible throughout the full twenty minutes. Your score will be rounds plus reps today.

standard: 35/25 lb
rx: 45/35 lb
sport: 45/35 lb, 20 T2B
overachiever: 65/45 lb, 20 T2B

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the thrusters. Besides switching out the equipment for the thrusters, the workout can be done as written as long as you have a place to run. If you need to switch the run out choose something simple like 15 broad jumps or 20 bodyweight step ups.Your score will be rounds plus reps today. See you on the leaderboard!