Wednesday 8/1

Warm-up
AMRAP 8 Run 100m 100ft Double OH KB or DB Carry Hollow Rock x 10 + :10 sec Hold
Skill
Today we are going test out our Handstand walk. If you do not have a handstand walk you will do the following: AMRAP 10 Max HS Hold
Rest :30 seconds 30 Shoulder Taps (total)
rest 1:00m
A: 10 Minute AMRAP Max Distance Handstand Walk (Distance)
B: Chin over vertical plane hold (1 x Max Time)
Metcon (10 Rounds for time)
10 Sets: 100m Sprint @ Max Effort Rest 90 Seconds
Cool Down
10 Minute Walk @ Conversational Pace
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