Thursday's WOD:

Skill:

Handstand Push-up Progression

Strength:

Back Squat

1x3@75%ww

1x3@85%ww

1x1-3@95%ww

REST

1xAMRAP@75%ww

WOD:

3RFT:

30 Wall Ball (20/14)

18 Pull-ups / Seated Pull-ups / Ring Rows

9 Handstand Push-ups / Box HSPU / HSPU variation

@HOME version (in the event of inclement weather):

3RFT:

30 Goblet Squats (35/26)

18 Pull-ups / Inverted Rows

9 Handstand Push-ups / Box or Grounded HSPU / Deficit Push-ups @3.5”/3”

Accessory Work:

For Time:

Part A:

3 Rounds:

250/200m Row

8 Double DB Squats (2x50’s, 2x35’s)

REST 1 min then:

Part B:

3 Rounds:

.5/.4 Km Bike

4 Double DB Thrusters