Skill – 12 min to work on at least 2 of the following skills or any 2 that you struggle with – Rope climb – legless/standard – MU – Bar/rings – HSPU – Deficit/Standard/Kick to Handstand – Hand stand walk – Standard/Wall walk/shoulder tap – Double Unders – Pull-ups – Kip/strict/banded to any level – This is also your chance to ask for a little extra instruction from your coach.
WOD
For time:
Row – 50 Calories
50 – Kettlebell Swings – 24/16K
Run – 800 Meters
More people than rowers – start half on the run and work backwards
