10/15/15

THURSDAY

SKILL EMOM: 9 Minute EMOM

  • Minute 1: 30 second handstand walk or hold
  • Minute 2: 30 seconds of strict Toes-to-Bar or Dragon Flags
  • Minute 3: 30 seconds of candlestick to pistols

Strength: Rotate between the following not for time...

  • Bench Press:
    • 4 x 8
    • Build over the 4 sets
  • Strict Pull-ups:
    • 4 x Max reps

WOD: 8 Minute AMRAP

  • 9 Wall Balls (20/14)
  • 9 Ring Dips