12-29-16 WOD

Strength/Skill

Choose a variation of each of the following movements, and go back and forth with a quality set of each, improving your form, technique, and/or strength in the movement.

Handstand/Handstand Walk
- Suggested Progressions: Shoulder Taps; Push-Up Progression; DB Strict Press; HSPU Progression; Nose & Toes Handstand; Nose & Toes Shoulder Taps; Nose & Toes Kicking Away From Wall; Kicking Up Into A Free-standing Handstand; Handstand Walks

L-Sit Hold
- Suggested Progressions:  Plank; Anchored Leg Raise To Straight-leg Reverse Crunch; Dragon Flag Lowers; Dragon Flag Hold; Seated Leg Raises; Hanging L-Sit Progression; L-Sit Progression

Conditioning

In teams of 3:
AMRAP 30:
Calories on Rower
*Every 6:00 All 3 Athletes Complete:
15-15-15 Air Squats
15-15-15 Hollow Rocks
30-30-30 Double Unders

​*One athlete completes their full set before next athlete begins.
*Scale DU's to attempts or Singles