Skill

10×1 Lunge Kick to freestanding handstand

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  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 have never kicked into a handstand before try a few wall walks and if you are ready to scale up the skill work try some handstand walking!

WOD

Every 6 Minutes for 4 rounds*

Each round for time
40 Wall Ball Shots 20/14 lb 10/9′
400M Run

*Start rounds at at 0:00, 6:00, 12:00 and 18:00 on the clock.

Workout notes

For today’s workout record your time for each attempt of wall balls + running.  This workout is interval training in a short time domain so you should be pushing pretty hard each time through the two movement chipper. Go hard in each round but to use the first round to “test” the workout and try to record negative splits in your second and third attempts.  If we have a busy class and limited wall ball spots pair up and stagger by 3 minutes.   If you are not sure you can make the 40 wall ball shots and 400M run with at least around two minutes rest you can scale the volume by decreasing the wall ball shots or shortening the run.