Warm Up:
3 sets:
:40 jumping jacks
:30 hollow hold
:20 supinated hang from pull-up bar
:10 second wall assisted handstand hold
Skill Work:
Accumulate:
20 shoulder taps (holding a plank)
20 shoulder taps (holding a pike)
20 shoulder taps (upside down, belly to wall)
20 shoulder taps (upside down, back to wall)
20 shoulder taps (upside down, freestanding)
WOD:
AMRAP 15:
15 DB rows, left arm (35/50 lb)
15 DB rows, right arm
50-ft handstand walk
Intermediate:
AMRAP 15:
15 DB rows, left arm (20/35 lb)
15 DB rows, right arm
5 wall walks
Beginner:
AMRAP 15:
15 DB rows, left arm (10/15 lb)
15 DB rows, right arm
50-ft bear crawl
Movement scaling options:
DB row: Load, reps, KB option
Handstand Walk: Handstand walk attempts, wall walks, bear crawl, DB overhead carry
Limited equipment:
AMRAP 15:
15 DB rows, left arm (35/50 lb)
15 DB rows, right arm
20 free standing shoulder taps 10/side
Cool down:
2 sets:
:30 supine snow angel stretch
:30 prone snow angel stretch