20 min handbalancing practice

strength
Strict Press
8,7,6,4
use as much weight as you can to be able to do at least 9 reps for the first. Just stop at 8. If you could not do 9 then it was to heavy if you could have done 10.5 to 11 then it was too light.


Metcon
The youngin wanted to be drug in the tire sled again so we used it again

5 wall mounts
100 yd of tire drag.
3 rounds no rest

wall mount
from second 29 to 32ish
http://www.youtube.com/watch?v=OThdJ5Vf8fM

round 1 backward drag
round 2 forward drag
round 3 horizontal rope climb drag

no handles just squeeze the rope.