WOD 04.01.17

HSPU work

Work as always with all scalable options

4 sets of 5 reps

kick to handstand then lower at pace of 5 seconds and then in headstand press but dont move out of headstand, as if you cant move so keep tension on shoulders for 3 seconds then kick down and repeat for 5 reps x 4 sets.

If scaling then can do off box.


1 minute on 2 minutes off each station

1) burpees

2) assault bike

3) slam balls

4) 1 arm hang KB snatch (swap every 5 reps)

x 2 rounds