WARM UP – MOBILITY
Full body dynamic joint warm up and stretch out (overhead / pecs / hamstrings / squat)
Review shoulder and body position for Handstand practice and review scaling options for WOD A
10 MIN HANDSTANDS
Choose your current progression and practice/play for 10 min:
A) Accumulate some unbroken 10-50′ lengths of HS walks
B) Kick up a few feet away from a wall and try to perform a controlled walk to the wall, or spotted HS walks.
C) Kick up to the wall and find your balance, practice peeling your body off the wall slowly and try to hold a free-standing HS, using the wall (or spotter) for assistance as needed.
D) Practice wall walks to highest height and hold for 5-10s each.
Complete AMRAP in 5 rounds of:
3 min on / 1 min rest:
3 Power Cleans (135/95 lbs)
9 Air Squats
Pick up each round where you left off the last.
Score is total # of rounds + reps completed.
Accumulate for time/quality (in as few sets as possible):
2 mins of parallette L-sit or tuck-sit hold
3 mins of static hanging from a pull-up bar
4 min of wall sit (thighs parallel to the ground, shins vertical)