WOD
A: For Time: 100 Double Unders or 300 Singles
B: 4 Rounds For time:
10 feet handstand walk (scale: 45s handstand hold on wall or box)
15 Back Squats (75/55)
20 KB Sumo Deadlift High pulls
C: Rope Climb work
Endurance
A. For Time:
10 Pull-ups – 1 Box jump (24/20)
9 Pull-ups – 2 Box jump (24/20)
8 Pull-ups – 3 Box jump (24/20)
7 Pull-ups – 4 Box jump (24/20)
6 Pull-ups – 5 Box jump (24/20)
5 Pull-ups – 6 Box jump (24/20)
4 Pull-ups – 7 Box jump (24/20)
3 Pull-ups – 8 Box jump (24/20)
2 Pull-ups – 9 Box jump (24/20)
1 Pull-ups – 10 Box jump (24/20)
(Subs: body rows or ring rows)
B: 8 Rounds of:
30 second plank hold
Sprint to no parking
Walk back
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