Skills WOD:
5 x 3 Max Effort
Handstand Push-ups (Strict or Deficit)
or
Handstand Push-up progression & practice (Holds, negatives, box pike, etc.)
Conditioning WOD:
3 Rounds for time:
300m Row
10 Handstand Push-ups
4 Rope Climb 15 ft.
400m Run
Results
Since Spencer used an AbMat it’s still scaled:
