Benchmark Day!! No strength work today. Give 110% effort to the WOD and if you want to work on a skill or strength after then go for it.
21, 15, 9 reps of the following:
Prescribed weight is 225#. The women's weight when this was done at Regionals was 155#. Both the weight and the handstand push-ups will be scaled as needed for each of you. Have fun!
Check out a demo of this workout from one of CrossFit's original girls, Annie Sakamoto