Warm Up:
12 Minutes of Handstand Walk Progression + Double Under Practice
Specific Warm-Up:
On a 6:00 Clock
2 Minutes Max Double Unders
then
4 Minutes Max Distance Handstand Walk
Lunge Practice:
3 Sets
10 Synchronized Overhead Lunges with partner
PARTNER WOD:
5 Rounds For Time With a Partner:
50 Double Unders (each)
50-ft. Single-Arm Overhead Walking Lunge (50/35#)
Intermediate:
5 Rounds For Time With a Partner:
50 Double Unders (each)
50-ft. Single-Arm Overhead Walking Lunge (35/25#)
Beginner:
5 Rounds For Time With a Partner:
50 Single Unders (each)
50-ft. Single-Arm Overhead Walking Lunge (25/15#)
Movement scaling options:
Double Unders: 30 Seconds of Attempts, 50 Single Unders
Single-Arm Overhead Lunge: Load
Alternate Workout:
5 Rounds For Time With a Partner:
50 Hop Over Objects (each)
50-ft. Single-Arm Overhead Walking Lunge
Cool down:
3 Sets
30 Seconds Groiner Stretch / Side
30 Seconds Calf Stretch / Side
30 Seconds Seated Torso Twist