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Handstand walk/pushup/hold skill work (deficit work)


I drew a little inspiration from the Speed Snatch Ladder from the games when designing this WOD.


Get a partner and face off on the following movements. You will have a 2 minute cap and a 2 minute transition between each movement. You will get one point for completing the reps under the time cap and you will get a point for beating your opponent on each challenge.

Station 1

30 Pullups

Station 2

30 Back Squats (From rack) 135/95

Station 3

30 burpee box overs 24/20

Station 4

3 Rope climbs

Station 5

30 Calorie Row

Station 6

10 Meter walking lunge (in front rack) 155/105