WOD
"CrossFit Open WOD 12.4 and 13.3"
12:00 Amrap
150 Wall Balls 20#/14#
90 Double Unders
30 Muscle Ups

Skills and Drills
Week 1: Handstand Hold
Advanced:
5 Sets
:45-second Handstand Hold (wall/ feet on Box)
1:15-minute Rest

Intermediate:
5 Sets
:30-second Handstand Hold (wall/ feet on box)
1:30-minute Rest

Beginner:
5 Sets
:30-second Handstand Hold (feet on Box/Knees on Box)
1:30-minute Rest

* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.