WOD - 090619

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Perform the following:

10 HS HS Wall Runs

rest 5 minutes

2x6 Wall Pike Press HS

Finish with 2x10 Wrist Pushups

notes:

1) Spend 10 minutes performing HS Wall runs. Time spent resting does not count toward the 10 minute total. Ideally the 10 minutes of HS Wall Runs should be performed in a single set.

2) Rest as necessary, but strive to keep rest periods to an absolute minimum. Unless you are already extremely well conditioned gymnastically, this should be a very challenging workout.

3) Alternate one straight arm repetition and one 90 degree bent arm repetition during the Wall Pike Press HS sets.

Perform the following:

10 minutes of HS Wall Runs 5 minutes of handstands and wall runs in about 16 minutes

rest 3-5 minutes

2x6 Wall Pike Press Hs straddle, 1st set headstand 2nd set handstand but mostly negatives with a big hop up

Finish with 2x10 Wrist Pushups