Warm Up:
Warmy
Grab a partner and perform the following 2 exercises, 2 rounds of;
*Isometric push up’s
**Handstand hold
*start in push up position when partner says go lower half way and hold for 20 seconds then push back up and rest in plank position for 10 seconds then lower for another 20 seconds…switch.
**have partner place wall ball under head and practice handstand push ups for 1 minute…switch.
Xfit WOD:
2 rounds for time of:
60 double-unders
40 wall ball shots, 20 lbs (14 lbs)
20 burpee box jumps, 12″ box
15 minute time cap
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