Skill
Max effort in 1 minute
for;
Ring Dips
Box Jumps
Handstand Push Ups
Rest 2 minutes between each exercise.
WOD
‘Willy’
3 Rounds for time;
Run 800m
5x Front Squat (225/155)
Run 200m
11 Chest to Bar Pull ups
Run 400m
12 Kettlebell Swings (32/24)
Beginners WOD
3 Rounds
Run 400m
10 Front Squats
10 Jumping Pullups
10 Kettlebell Swings 16/12
