April 8th 2016

Tech :  Front Rack Lunge 8 Rep Max lift (20 Mins)

-- at the end of each set you must perform 8 unbroken wall balls. All lifts will be from the rack, once you have completed wall balls, roll bar back to partner


Skill : Handstand Push-up progression & practice  (12 Mins)

This is not a timed workout.


WOD : 10-1 reps for time

Handstand Push-up

Front Rack Lunge 60/45kg

Lateral Burpee (Over Barbell)

16 min time cap

Sport as prescribed

Fitness 50/35

Scaled Wall Walk or box assisted  Manageable Weight

James Davidson

ne37 1pr