20250322 - Skill Work: Handstand Walk Progression & HeroWOD

Warm Up:
2 Rounds
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Inch Worms

2 Rounds
12 Shoulder Scap Push Ups
12 Shoulder Taps
12 Alternating Toe Taps

1 Round
10 Jefferson Curls
10 Barbell Straight Arm Pull
10 Barbell High Pull
8 Muscle Clean
6 Power Clean
5 Front Squats
5 Cleans

Skill Work:
EMOM8
5-10 Pike Push Ups
or
4 Wall Walks
or
3 Hand Stand Walking Attempts (8-15ft)

HeroWOD: “Small”

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

3 Rounds for Time:
1000 Meter Row
50 Burpees
50 Box Jumps (24/20)
800 Meter Run

Cool Down:
2-3 Rounds
Foam Rolling Quads - 1:00 per side
Pigeon Stretch - 1:00 per side
Seated Hamstring Stretch - 1:00 per side