8-1-13

Warmup

4 rounds
10 PVC pass throughs
10 Kipping Swings
5 squats w 10 second hold 

at bottom

Skill

Ring Dips 

Strength

Overhead Squat 3-3-3-3-3

WOD

18 Minute AMRAP
50 Pull ups
40 Wall Balls 20/14
30 Box Jumps 24/2-
20 KB Swings 53/35
10 Handstand Push-ups

 

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