Practice skills in the WOD

WOD

“On a 30 minute timer
Teams of up to 4*
Check in: 800m Run
then AMRAP remaining time
25 Rope Climbs
35 Burpee Box Jump Overs
25 D Ball Over Shoulder

*1 or 2 athletes (depending on team of 3 or 4) Machine
Cals

Record AMRAP and Cals

Skills

“15 mins Free handstand/ handstand walk practice

EMOM x8

  1. 3-5 strict (deficit) HSPU
  2. 20 alt pistols or 20 Lunges

3R
10 btn Press (last rep hold 20s lockout)
Acc 30s Hanging L-Sit
30s e/side Tripod Support Hold on Low Rings or paralette
15 Tuck Ups

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