Skill WOD
Spend 10 min working on HSPU
If you have HSPU then complete as many as possible in 3 attempts
WOD
400 M Run
21 Pull ups
21 KB Swings (53/35)
15 Pull ups
15 KB Swings (53/35)
9 Pull ups
9 KB Swings (53/35)
400 M Run
-For Time-
Competitors
Skill WOD
Deficit Handstand Push ups 45/25
5 OTMEM for 7 min
WOD
400 M Run
21 Chest to Bar Pull ups
21 KB Swings (70/53)
15 Chest to Bar Pull ups
15 KB Swings (70/53)
9 Chest to bar Pull ups
9 KB Swings (70/53)
400 M Run
-For Time-