Posted on

June 29, 2013

Skill

Handstands and Muscle-ups:

Work through the following at your own pace.

5 x Freestanding Handstand (with partner if necessary)
or 
3 x 1 Minute Handstand Hold against  the wall

and 

5 Max Sets of Muscle-Ups on the Bar or Rings
or
5 Max Sets of band or box assisted Muscle-Ups. Use a band that allows you to hit at least 2-3 reps. 

WOD

AMRAP in 18 minutes of  
400M Run
10 Power Cleans 155/105lbs
30 Double Unders