1.) 15 minutes alternating ME L-Sit Hold and Freestanding Handstands (no HSPU)
*Notes: spend roughly 1:30 alternating between each movement
2.) WOD (2 parts
Part 1
For time
100 Double-Under
50 HSPU (regionals standard
40 TT
30 Shoulder to OH 160/100
90′ Walking Lunges (front rack) 160/100
*Regional Team use fat bar
Part 2
4X400m Run – rest 1:1 in between all, all repeats should be at 100% effort
Extra Credit(required for regional team members)
1a) 3X10 Deadlifts @ 70% – rest exactly 2:00
1b) 3X10 Bench Press @ 70% – rest exactly 2:00
*Notes: A and B should be UB touch & go reps
Regional Team
*Ideally this work would be performed approximately four hours after the day’s template
For time
Row 500
30 Pistols (alternating
20 Push Press @ 115/75
Row 500
20 Pistols (alternating
15 Push Press @ 115/75
Row 500
10 Pistols (alternating
10 Push Press @ 115/75
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