04.07.2016 Handstand Work, Hollow, Press and Row/Run

Warm Up/Skill Work - For Quality

Rx'd work:

5 rounds for quality

-accumulate 1 min of handstand - wall or freestanding

-10 strict barbell presses @65% bw

-10 hollow to superman rocks

Scaled work:

5 rounds for quality

accumulate

-1 min in handstand (off box/one leg up)

-10 strict barbell presses 50% bw

-10 hollow to superman rocks

METCON:

5 Rounds For Time

400m Row and or Run

2:00 Rest Between each Row/Run