WOD 09.22.19

Skill Time

10-15 Minutes Handstand Walk Practice – kick up on walls, try to walk away, wall walks, coaches choice

Rope Climbing Techniques

Metcon

4 RFT
15 Calorie Assault Bike
15 Burpees to 6” target
3 Rope Climbs 15 ft.

Core Strength

1. 50 Diamond Crunches (bottoms of feet together)
2. 3 Minutes of L-Sit on Parallettes
3. 50 Dragon Flags (1-2 Sec pause at top)