Fitness WOD
5 rounds for time:
30-Hip Extension
20-Alternating Dumbell Press
150′ Walking Lunges (2 times down and back length of gym)

Performance WOD
5 rounds for time:
30-Hip Extension
50′ Handstand walk* (down and back between tape lines)
150′ Walking Lunges (2 times down and back length of gym)
*if you can not walk on your hands the preferred scale is 20-shoulder touches wall supported. If unable to do handstand shoulder touches do 20-Alternating Dumbell Press(10R.10L)