CrossFit Open 16.4 is this Friday! Sign up for your spot on Wodify as soon as possible.
Technique Work - Handstand / Handstand Push up
**Focus on proper body position on the wall. Walk ups / learning to do a handstand against the wall
**If you are already proficient at HSPU then you will be doing a 10 Minute EMOM Strict or Deficit 3-6 reps
Strength - Paused Back Squat
(3 - 3 - 3 - 3 - 3 @ ascending)
**3 second pause Focus on hitting full depth with good back position.
MetCon WOD: 40 - 30 - 20 - 10
Wall Balls 20/14 (Open standard)
Ab mat sit ups
(prev. wod 10/27/15)