WOD
[A] 50-40-30-20-10 reps for time of:
Wall-ball, 20lb (4lb)
Box jumps, 24″ (20″)

[COMPETITION TRAINING]
[B] AMRAP 3mins
Strict HSPU
rest 1 min
AMRAP 3 mins
Kipping HSPU
rest 1 min
AMRAP 3 mins
Handstand Walk

[C] Bar Muscle Ups
1 attempt at max reps

Photo Credit: Wendy Swift

Lee S hollow rocks.jpg