FIT
SKILL
SKILLS DAY
15:00 WORKING ON
– ROPE CLIMBS
– HANDSTAND PUSH UPS / HANDSTAND WALKS
– PISTOLS
WOD
Ê1:30 MAX EFFORT AT EACH X 2
1. SLED PUSH
2. PUSH UPS
3. BALL SLAMS
4. DEADLIFTS
–REST :30 BETWEEN EACH–
D – choose
F – 135/95
P – 185/125
COOL DOWN
1:00/side Dragon
1:00/side Lizard
1:00 Wrist Flexion
1:00 Wrist Extension
BURN
SWEAT
AMRAP 16
10 CALS
15 THRUSTERS
20 RING ROWS
STRENGTH
4 SETS
10 SUMO KB DEADLIFT INTO SQUAT
10 EACH SIDE BANDED FIRE HYDRANT
