August 3, 2017

Posted Aug 2nd, 2017 in WOD

A. 15:00
Development
10 scap pull ups
5 slow push ups
20 plank shoulder taps
10 rear foot elevated split squats

Fitness
10 ring swings
5 muscle up transitions
20 handstand shoulder touches
10 rear foot elevated split squats

Performance
3 ring pull ups + 1 muscle up + 3 dips
50ft handstand walk
10 pistols

B. AMRAP 7
50 DUs
10 overhead squats (135/95)