WOD: Wednesday 241113

• Coaching Notes

We are getting into a long chipper today with this being the only focus of the day. This will be less than what is typically asked for in terms of class management from us, but overall we want the effort and intention to be in the Chipper which is why we want nothing else to be coupled with this today. Build athletes up to loads they can maintain sets of 10 reps at a time of and work through positions and efficiency tips for the Handstand Push-Up. We can work through some kipping mechanics today and have some fun with a head stand to extension into a plank position, but those that have problems holding stability in their shoulders should not attempt a kipping handstand push-up as that will put too much tension in their cervical spine.

metcon: "Boss D.J."

For time:

30 Deadlifts, 225/155 lbs

20 Handstand Push-ups

100 Double Unders

25 Deadlifts, 225/155 lbs

25 Handstand Push-ups

100 Double Unders

20 Deadlifts, 225/155 lbs

30 Handstand Push-ups

100 Double Unders

Time cap: 25 mins

accessories:

5 rounds for quality of:

10 Chest Supported Dumbbell Rows, pick load

5 L/5 R Staggered Stance Kettlebell Romanian Deadlifts, pick load