WOD 100524

Warm up:
Run 400/Row 500
2 rounds:
10 squats
10 pull-ups
10 back extensions/superman 30 seconds
10 sit-ups


Skill:
Handstand  practice


For time:

70 Burpees
60 Sit-ups
50 Kettlebell Swings 1.5 pood/1 pood
40 Pull-ups
30 Handstand Push-ups

Subs for handstand push ups are pike push-ups, bend your body like an upside down V, and do push-ups to simulate overhead pressing.  Increase difficulty by elevating your feet (on a plyobox).