11/23/2016 - Wednesday

Warm Up:
1:00 Handstand Hold
2 Rounds - SLOW
-10m Inchworm + Push-up
-20m Bear Crawl
Grab a PVC:
-10 Strict Press
-5 Strict Press from Dip
-10 Push Jerks
-5 Strict Press from Dip
-10 Push Jerks
Grab a Barbell:
10 Strict Press
-5 Strict Press from Dip
-5 Push Jerks

Strength: Push Jerk
3, 3, 3, 3, 3
Work up to a heavy triple

Skill: Handstand Walk
0:30 ON/0:30 OFF for 6 minutes
Max Distance Handstand Walk (Gymnastics Bear Crawl)

Metcon: For Time
500m Row