Hands Hands Feet
Briefly: today’s skill work was handstands (mine seem to be getting better) followed by a curious, hard to describe WOD (see the description on the CFA webpage) combining box jumps and thrusters in a slow ascending and quick descending ladder.
On the WOD I used a 20″ box, 85 lbs on the bar (~70% of 5 RM thruster), completed 5 rounds + 14 reps in the first 6 minutes, rested the 7th minute, and then finished out the WOD by 11:17 (i.e. another 4:17 going down the ladder). Total Box Jumps: 72; total Thrusters: 32.