Taking a Walk on Your Hands!

David and John working hard on ring L-sits.

Today's WOD:

8 Handstand Push-ups 
8 steps Walk on Hands 
L-Sit Hold on Rings 60 sec. hold 
5 Rounds Not for time.


  1. Samson Stretch
  2. Overhead Squat 
  3. Sit-up
  4. Hip/Back Extension
  5. Ring Dip
  6. Pull-up
  7. Kettlebell Swing 24/16 kg
3 rounds of 14 reps.


Handstand Push-ups
Hand Walking
L-Sit Hold


Run 400m
Run Backward 400m
For time.
Roll & Stretch

CFTally Athlete Results:

Melanie Scaled  run: 6:30

Sal Scaled

David W. (only as prescribed workout today!) run: 5:50

John Scaled 

Liz Scaled

Michael Scaled 

Chad Scaled  run: 4:18

Jose Subbed

Ric Scaled run: 4:02

Sahil Scaled run: 4:51

Zeek Scaled run: 6:11

Teresa Scaled run: 5:59

Holden Scaled run:4:15

Trey Scaled

Shaun Scaled run 5:05

Bill L. Scaled run: 5:05

Allen Scaled

Keith Scaled run: 5:47

Jennifer Scaled run: 6:02

Wayne Scaled run: 5:31

Terri Scaled run: 6:02