Wednesday August 21st

Handstand Walk Conditioning

5 Rounds, Not For Time but with 12 minute time cap

250m row/200m run/ or 14/10 cal assault bike

40 Double Unders

30' Handstand Walk (each mat is 7’)

Sub HS walk for 5 wall walks or 10-15 shoulder taps

METCON (25 minutes): Score from each round is the rounds of deadlifts and burpees completed.

"Frank the Tank" Part 1 (On the 0:00)

AMRAP 5:

Buy-In: 50 Wall Balls (20/14)

AMRAP in Time Remaining:

12 Deadlifts (185/135)

12 Barbell Facing Burpees

Rest 5 Minutes

"Frank the Tank" Part 2 (On the 10:00)

AMRAP 5:

Buy-In: 35 Wall Balls (20/14)

AMRAP in Time Remaining:

9 Deadlifts (225/155)

9 Barbell Facing Burpees

Rest 5 Minutes

"Frank the Tank" Part 3 (On the 20:00)

AMRAP 5:

Buy-In: 20 Wall Balls (20/14)

AMRAP in Time Remaining:

6 Deadlifts (275/185)

6 Barbell Facing Burpees

Optional Midline

Accumulate 2 Minutes in an L-Sit on Parallettes

*Every Break: 5 Tempo Hip Extensions Tempo: 5 Seconds Down, Normal Speed Up

Substitute L-Sit