Thursday 7-14-16 WOD

Thursday 7-14-16 WOD

20 Min Skills Session
30-45 Sec. Freestanding handstand hold or wall facing hold
5 KB snatch/arm (How heavy can you go)
5 Pistols/leg add weight and try to keep your unloaded leg off the ground for the whole 5 reps (scale as necessary)
30-45 Sec. Hollow hold on rings*

Lock out just like at the top of of a ring dip. Get those palms facing forwards and pack your shoulders. Big toes should be touching and feet slightly out in front. Once in position watch the clock.

B.
For Time
400m Run
50 Wall Balls  20/30# or scale as needed
400m Run
50 Wall Balls
400m Run