DATE – Thursday



10 min Shoulder warmup: circles, band dislocates etc., pec stretch on ground – 90 secs per side


5 mins Handstand tech practice


WOD A) (20-25 mins) 4 Rounds:


30-40/20-30/10-20 Second Handstand hold (Adv/Int/Beg – try free-standing if you are able to; 3 attempts to accumulate time – 1 min cap on attempts. If you can’t hold for more than 5 seconds then walk up wall and try slowly kicking your feet off)

–Rest 20-30 secs–

Max Unbroken Strict Bar Dips (Band assisted 6-8 reps) @ 3111 tempo

–Rest 20-30secs–

Max Unbroken Strict Pullups on grandfather clock/canon balls – alternate 2 sets of each (Band assisted 4-6 reps alternating pronated/supinated)

–Rest 1 min—

**Record total dips as A1 and total pullups as A2


WOD B) 3 Rounds for reps (12 mins total):

1 min max Row for cals

1 min max Box Jump Overs 24/20” (foot touch on top optional – SAFETY FIRST!)

–Rest 2 mins–