Strength/Skill

  • AMRAP in 8 minutes not for score.  Take breaks between sets as needed:
  • 3 Strict Pullups
  • 3 Strict Bar Dips
  • Use weight if desired

WOD

  • Rx
  • AMRAP in 12 minutes:
  • 5 Handstand Pushups head to floor
  • 10 Toes to Bar
  • 40yd Farmers Carry Outside (70)(55)
  • R+
  • AMRAP in 12 minutes:
  • 10 Handstand Pushups head to floor
  • 15 Toes to Bar
  • 40yd Farmers Carry Outside (70)(55)

CROSSFITNESS @ 6pm

Strength

  • 5 x 30 seconds of each:
  • Lying Rope Climbs
  • Pushups

Conditioning

  • AMRAP in 15 minutes:
  • Sled Pull 40yds @ 1/2 bodyweight
  • 20 V-Ups
  • 20 KB Swings