Wednesday | 4.24.2019

Skills and Drills:

15min clcok(pick based on weakness)

50 Strict MU

or

25 Legess Rope Climb (no kip, as straight as possible)

or

80 Strict Rope Pullup

WOD 1

Every 4min complete:

Back squat

5-5-3-3-3-1-1-1 reps

Alternate with:

Accumulate 30 sec L-Sit

and

Accumulate 30 sec Front Scale and 30 sec Back Scale

switch legs every 15 sec

WOD 2

3rds

1000m Row

Rest 3min