Today’s WOD has rowing. Depending on class size, half the class can row, while half the class does the skill, then switch.

SKILL WORK

Handstands! Holds, Push ups and/or walks oh my!

Last (wo)man standing – Max Effort Handstand hold (against the wall)

(then get a partner, hang from the pull up bar, have them press you forward placing their    hands on your lower shoulder blades to stretch yourself out.)

Pick One:

• Practice strict handstand push-ups, stack up Abmats and do 3-5 reps. If you can, remove a mat as you go.
• Strict Handstand Push Ups (if you have an abmat, get plates on the sides) – 5 sets of 5 reps
• Practicing for Handstand walks? Kick up against the wall and practice shifting your weight from hand to hand and trying shoulder taps.
• Master of the Strict HSPU and walking? 200m lap on your hands

WOD

Row Intervals*

Row 500m

Rest 1min

Repeat for 5 intervals

*Set the rower computer so it will count down the distance and log the time for the row and rest.