18.4

 

1) CF OPEN SKILL
HandStand Push-Ups or Handstand Walk


2) CF OPEN WOD
21-15-9 of:

Deadlifts (225/155) (135/95)

HandStand Push-Ups

Then:

21-15-9 of:

Deadlifts (315/205) (185/135)

50 foot HandStand Walk

All Movements must be completed in a 9min time cap

*Note: For the Handstand walk or Bear Crawl you must walk 25 feet then turn and walk back 25 feet
**Note: For scaled instead of HandStand push ups sub Hand release push-ups, also instead of HandStand Walk sub Bear Crawl



3) AP
Mobility
10 – Reverse Scorpions
1min – Child’s pose
1min per side – Pigeon Stretch using a wall or rig to place your foot on
10 – Cat Stretch 

 

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