Thursday Week#3 Speed

Warm up

2 minutes jump rope

Planche push ups

Handstand force the extension for 30 seconds

OH Duck walk 10m

Crab walk 10m

Ultra wide supine grip pull ups

TTR

Skill

TTB and relationship to shoulders

WOD

3 rounds for time:

15 TTB

20 wall ball shots w/14 m/20

*7 minute time cap*