Strength
Find a 1rm bench press
*Skill – handstand push up
Conditioning
21-15-9
Slamball (50/35)
Box jump over
Assistance – 4x50m waiter walk (heavy)
Notes – your coach will work with you on handstand push up progressions. (Kicking into the wall, tripod position, negatives, kipping)
WOD is meant to be FAST! Do not pace. Go all out.
