Warm Up: – AMRAC 8
4 strict pullups
6 slow, strict pushups
8 box jumps @ 24/20
10 wall balls @ 24/20
12 DU / 36 SU
Skills: – In 15 min complete 3 rounds:
8-10 Ring pushups @ 22X1
REST 30 sec
10-12 Superman rocks
REST 30 sec
10-12 Hollow body rocks
REST 30 sec
WOD: – For Time:
3 rope climbs
90 DU / 180 SU
30 box jumps @ 30/24
3 rope climbs
30 box jumps @ 30/24
90 DU / 180 SU
3 rope climbs
