1. WOD (35:00 – 50:00)
10 Double Kettlebell Front Squats (53lbs/35lbs)
15 Kettlebell Swings (53lbs/35lbs)
20 Box Jumps (24″/20″)
L3 – 53/35, 24/20
L2 – 35/25, 20/12
L1 – 25/15, Plates
2. Handstand Skills and Drills (50:00 – 60:00)
Pike handstand around the box
Complete 2 rotations around the box in each direction
*Rest as needed between rotations
*Scale with a 1/4 or 1/2 rotation.
COACH AND ATHLETE NOTES:
This workout is designed for quick consecutive movement. You should plan to move from squats to the swings with almost no transition, so choose a weight that actually allows you to do that. Today will tax your back and posterior chain, so the coaches will be watching your back and midline positions like hawks!