Warm-up AMRAP 6:  
3 Kick-to-Handstand (attempts)  
6 Close Grip Push-ups  
18 Double Unders (24 Single Unders)

Workout of the Day:
RX:
Accumulate 4:00 hanging from a bar.*
*Every time you break complete 10 Strict Handstand Push-up.

then…

Accumulate 4:00 of a Straight Arm Side Plank.
Every time you break complete 10 DB Bench Press (50/35#).

*Starts with 10 strict handstand push-ups before bar hang.

**Starts with 10 DB bench press before side plank.

Level 2:
Accumulate 4:00 hanging from a bar.*
Every time you break complete 5 Strict Handstand Push-up.

then…

Accumulate 4:00 of a Straight Arm Side Plank.
Every time you break complete 10 DB Bench Press (35/25#).

*Starts with 5 strict handstand push-ups before bar hang.
**Starts with 10 DB bench press before side plank.

Level 1:
Accumulate 3:00 hanging from a bar.*
Every time you break complete 10 DB Strict Press.

then…

Accumulate 3:00 of a Straight Arm Side Plank.
Every time you break complete 10 DB Bench Press (25/15#).

*Starts with 10 DB strict press before bar hang.
**Starts with 10 DB bench press before side plank.

Accessory:
2 Sets:
30 Light DB Delt Raise from shoulder to overhead
30 Light DB Delt Raise from waist to shoulder
30 Light DB Reverse Flys

*Use a weight that allows you to get close to unbroken on each movement.

Stretching:
On a 5:00 Clock:
:30 Arm Swings Front to Back
:30 Kneeling Wrist Extension Stretch
:30 Kneeling Wrist Flexion Stretch
:30 Scap Pull-ups

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