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10/20/2017-Beginner Workout of the Day

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 Warm-up:  4 Sets
50′ Forward Crawl 

15 Hollow Rocks + 0:20 Hollow Hold 
75-100 Single Unders + 10-15 Double Unders

Strength: Handstand Pushup Development: 15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Deficit Handstand Pushup

2) Strict Handstand Pushup
3) Handstand Negative to Headstand
4) Box L Headstand Pushup
5) Box L Headstand Pushup Negative
6) KB Strict Press

WOD: For Time:  TIMECAP: 12:00
75 Double Unders/Taps/ 2x Singles

3 Legless Rope Climbs
75 Double Unders/Taps/ 2x Singles
2 Legless Rope Climbs
75 Double Unders/Taps/ 2x Singles
1 Legless Rope Climb*

*Sub Rope Climb to the hardest variant that allows intensity. Choose from:
Legless
1/2 Legless +1/2 Legged
Rope Climb
Foot Wrap and Stand on Pul-up Bar
Weighted Rope Pull 
Laying to standing Pull