Skill

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Spend some time working on a handstand skill of your choice today.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you are newer to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand on your own spend today practicing walking on your hands or try tackling an obstacle or two!

WOD

3 Rounds for reps with one minute at each station

Row for calories
Sit-up
Sumo deadlift high pull 75/55 lb
Air Squat
Assault bike for calories
Rest

Workout notes

Today’s workout is a three round workout with a minute at each of five stations and a one minute break after each round . Your score will be the total number of reps you complete after you have hit all five stations three times.  You only have three opportunities for reps at each station so do your best to keep the intensity high early and hold that pace!