Wednesday 11/1/17

Skill:

A) Beat Swing / Kipping
B) Single leg hop / single leg box jump

WOD: 20 min AMRAP – score is number of pull ups completed

Double KB rack carry to end of fence (53/35)
Palms forward suitcase carry back
10 Box jumps (30/24)
Max UB strict pull ups
5 cone suicide lateral shuffle only

Accessory: 3 x 12 ea

Sidelying shoulder external rotation
Band  face pulls