WOD:
Ground to overhead for time
Men - 4000 lbs total
Women -2500 lbs total
Weight, item, reps and style are your choice!
You can clean and jerk, clean and push press, snatch, swing a 45lb plate, use a 20lb med ball - all up to you!
Then 10 mins practicing handstand holds or kicking up into a handstand against the wall.
Endurance WOD (optional):
1.5 mile run or row for time
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