Thursday Oct 24th WOD

Skill:

1. 8 rds

Wall Facing HS Hold with added shoulder taps 20 sec on/30 seconds rest)

2. Tempo Ring rows. 3x8 ( 2 count way up. 3 count on way down)

OR

Strength:

1.DB Bench Press: 4x10 (2 count on way up, 2 count on way down)

2. One are DB Tricep ext 3x10

Conditioning: 3 rounds for time: 10 overhead squats (115/75) (95/65) 50 double unders *(choose a weight you can go fast and unbroken with)

Rest 2 minutes 3 rounds for time: 10 Pull ups 8 handstand push ups