Thursday Workout: HS Skill Work, WB, PC, HSPU

GYM SKILL WORK

10 total minutes of work with a partner:

• Wall Walk into Handstand Hold (try to bring feet off wall or do freestanding if possible).

Notes: Hold as long as you can with partner ensuring you do not fall over the top. 5-7 attempts each.

WOD

Level 1

For Time:

• Wall Ball to 9′ (14/10) x 30
• Dumbbell Hang Power Clean x 15
• Push-up hands on box x 10
• Wall Ball x 20
• Db Hang Power Clean x 10
• Push-up hands on box x 10
• Wall Ball x 10
• Db Hang Power Clean x 5
• Push-up hands on box x 10

Level 2

For Time:

• Wall Ball (20/14) x 30
• Power Clean (185/135) x 15
• Handstand Push-up* x 5
• Wall Ball x 20
• Power Clean x 10
• Handstand Push-up x 10
• Wall Ball x 10
• Power Clean x 5
• Handstand Push-up x 15

*Use 25# plates + abmat, or scale up to deficit if possible.  If scaling to regular push-ups, double the reps each set for L2 (i.e. 10-20-30 for push-ups).  Scale power clean weight appropriately!  Use heavier wall ball than normal if possible.  Power Clean weight should be no more than 70% of your 1RM power clean (i.e. if your power clean is 225, consider scaling to 155-165)

ANNOUNCEMENTS

1. BRING A FRIEND DAYS are happening this month!
2. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Websitefor details and get yourself signed up!