Skill WOD
For Skill, not speed
5 Strict Pull ups (go weighted if that is too easy)
Hold Hollow Rock for 30 sec
10 Dips (go weighted if that is too easy)
– 5 Rounds –
WOD
25 Push ups
1000 m Row
25 Push ups
500 m Row
25 Push ups
– for Time –
*12 min cap
– Competitors –
Skill WOD
For Skill, not speed
1 CTB Pull up + 1 Bar Muscle up, x 3 (or sub 8 strict pull ups)
Hold Hollow Rock for 30 sec
10 Ring Dips
– 5 Rounds –
WOD
15 HSPUs
1000 m Row
15 HSPUs
500 m Row
15 HSPUs
– for Time –
*12 min cap