WOD 03/30/18

A2: Metcon (3 Rounds for reps)
3 RFQ of:

14/12 Calorie Ski (8/5)/
1 Kick Up To Handstand/
5 Each Handstand Shoulder Tap/
1 Handstand Negative @5 Seconds Down/
10 Ring Row @2121/
10 Seconds Dip Support Hold

Kick Up To Handstand + Shoulder Taps=
https://www.youtube.com/watch?v=TnWA8pCmywo

Handstand Negative=
https://www.youtube.com/watch?v=yq0Ycz6iOCs

B: Shoulder Press (12 Minutes To A Heavy Set of 12 Reps)
12 Minutes Build to a heavy set of 12 reps @21X1; Rest as needed

Build in sets of 4-6 Reps. When you get to a set where it feels moderately heavy, make that your first set of 12 reps.

C: Weighted Pull-ups (10 Minutes To A Heavy Set of 8 Reps)
10 Minutes To A Heavy Set of 8 Reps @20X1; Rest as needed

Please go unweighted if you are still working on your pull ups.

D: Ring Dips (4 Rounds of Max UB)
4 Sets of Max UB @20X1; 60-120 Seconds Rest between sets
E: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

3-5 Minutes WU + @85% Somewhat Hard Pace (Not Sustainable)