12/18 Friday Week#7 Loading

Warm up

5x

30:30

-Jump rope

3x

3 negative HSPU

10 false grip ring rows

OH duck walk 20m

10 good morning

Skill

Movement standards

WOD

10 rounds of:

5 weighted pull ups

10 weighted dips

15 weighted pistols
(20 minute time cap/ w/35 m/53)