061822

Warm-up:
5 Yoga pushup
20 Shoulder taps in plank
10 T-spine opener
30 Jumping jax
200m Run
10 Shoulder circles
6 Burpee
6 Box jump
3 Deep squat complex
2 Wall walk-up

Happy Pride Month MVA! This workout is a slightly modified version of the OutAthletics WOD “Gilbert Baker”.
Gilbert Baker was an LBGTQ rights activitist and creator of the Pride Flag. Learn more about Baker’s life and work with the LBGTQ community by following the link.

For Time:
6 minute Handstand Hold (scale by doing a wallwalk up hold as far as you feel comfortable or a Pike hold on box) Scale to 3-5 minute hold:
Each time you drop from the handstand, perform:

1st Drop:
800 meter Run (scale to 600m)
20 Burpee Box Jumps (24/20″, scale to 10-15)

2nd Drop:
600 meter Run (scale to 400m)
20 Burpee Box Jumps

3rd Drop:
400 meter Run (scale to 300m)
20 Burpee Box Jumps

4th and subsequent Drops:
200 meter Run (scale to 150m)
20 Burpee Box Jumps

* The clock does not stop. Keep track of cumulative hold time.
Score is the time on the clock when the accumulated 6 minute hold is completed.
**28 minute time cap.
Compare to 060521.

Mobility:
1:00 Puppy dog
1:00 Pigeon pose