Skill: 3 x max effort Handstand Holds
WOD: "Fight Gone Bad".
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will do three rounds. The stations are:
1. Wall Ball: 20/ 14# to 10 ft target. (Reps)
2. Sumo Deadlift High Pull: 75/45# (Reps)
3. Box Jump: 20" (Reps)
4. Push Press: 75/ 45# (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
*Optional: Spend 8:00:
- playing with Handstand Walks