Main – WOD
Spend 5 minutes reviewing handstand holds on the wall, then:
Accumulate 2 minutes in the top of the HSPU against the wall with the elbows locked out.
Scaled- accumulate 60 seconds. Use a partner to spot if needed.
Metcon (6 Rounds for time)
6 x 400m Run
*2 minute rest between each round. Running clock. Mark your start and finish time and record your time for each round.
Scaled = If you typically row instead of run then perform 3x400m repeats of walking/jogging instead. Barring a current acute injury, no rowing substitution unless it’s raining.
Accumulate 60 seconds in top of shoulder press @ 60% 1RM