Thursday – 181108

SWOD

Handstand Walk Drills (10 minutes)
1) 12″ Line – Kick up to Handstand with 5 second hold
2) 18″ Line – Kick up to Free Handstand, extend to wall
3) 36″ Line – Kick up to Free Handstand, walk to wall
4) Freestanding Handstand Hold Practice

WOD

“Open WOD 12.4 & 13.3”

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall Ball Shots (20/14) to a 10’/9′ target
90 Double Unders
30 Ring Muscle Ups

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