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WOD - Nov 16, 2016

Posted Nov 15th, 2016 in WOD

Workout of the day: 

A. Handstand Strength Work

Fitness: 5x3 Wall Walk (hold 12-15 sec @ top of HS) Rest as needed

Development: 5x5 Eccentric Handstand Lowering 3-5sec lowering (to parallel); Rest as needed

Performacne: 5x5 Strict Deficit HSPU (as deep as possible); Rest as needed

*increase difficulty from last week

B. 13.3 12' AMRAP
150 Wall Balls
90 Double Unders
30 Muscle-ups

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