[creativ_alertbox icon=”” colour=”theme” custom_colour=””]We’re so sad to tell you that tomorrow will be Coach Sophie’s last day at CrossFit Davis! She will be moving on to her next adventure at USUHS Medical School on the East Coast and we are so proud of her! Sophie will be coaching the 9:30am, 12:00 and 4:45 classes tomorrow so make sure to make one of them so you can give her a big hug goodbye! Good luck Sophie! We’ll miss you![/creativ_alertbox]

Skill

EMOM for 10 Minutes
[odd] Handstand Push-Ups or Piked Push-ups with feet on box
[even] REST

The strength and skill minimum for attempting handstand push-ups is 15 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend one minute working on the skill by working in small sets or performing single reps if need be.

WOD

5 Rounds With 1 Minute on each station

Row For Calories
Wall Ball Shots 20/14lbs 10/9′
Rest

Start this workout in waves with up to 8 people on the rower and then rotating to the wall ball shots and finally rest.  Treat each movement as a sprint and try to achieve as many reps as possible at both stations.