121016

This workout is a skills nightmare. No skills? Pretty scary. Everyone starts somewhere though, if you got some practice going inverted on the wall- good job. We can work on hand walking later. There were options, and they were no walk in the sun.

WOD
Three rounds:
45 pound Sots press, 15 reps
Handstand walk, 15 meters (*1:00 HS hold)
:20 second L-sit hold
Handstand walk 15 meters

Eric- Rx  12:06
Cliff- Rx  13:20
Kathryn- 20:46  35#/ box walk sub
Jessica- 12:25*
Larry- 12:30*
-scaled to DB shoulder press-
Elizabeth- 8# 10:51
Kelli- 10# 12:08

Option 1
Deadlifts 12-3
400 meter run
Burpee box jumps 3-12
                                DL     Box"
Derrick- 16:43          ?          ?
Candice- 18:27       100      24"
Holley- 19:06           95       20"
Nicole- 24:34          85        20"

Option 2
Loaded Waiter's walk 20-5
Burpee box jumps 3-12
                              WW     Box"
Casey- 19:30          40#       24"
Erin- 21:02              35#      24"

Option 3
Sumo deadlift high pull, 21-15-9
400 meter run
Wall ball shots, 9-15-21
                                SDHP     WBS
Alice Anne- 13:03      35#        14#
Tammy- 13:28            35#        16#

PLEASE UNDERSTAND WHAT YOU ARE WRITING WHEN YOU RECORD YOUR WORKOUT.
Ask your instructor if you have any questions about how to record any scales, loads, distances, or rounds.

Big THANKS to Casey, and John for running the rodeo.

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