WOD 04/06/18
A2: 3 RFQ of:
12/10 Calorie Air Bike
1-3 Handstand Forward Roll
1 WallWalk
1 Handstand Negative @5 Seconds Down
1-3 Kipping HSPU
5 Each Single Arm Ring Row @20X2
20 Seconds Controlled Kipping Swing
1-3 Handstand Forward Roll
1 WallWalk
1 Handstand Negative @5 Seconds Down
1-3 Kipping HSPU
5 Each Single Arm Ring Row @20X2
20 Seconds Controlled Kipping Swing
B: Shoulder Press – 12 @55% + 10/10 @60% + 8/8@65%
C: Weighted Pull-ups (8/8/8/8 @50%)
D: Ring Dips -7 Sets of 30% Every 30 Seconds
E: 5 RFT of:
7 OHS (95/65)
7 Box Jump Over (24/20″)
7 OHS (95/65)
7 Box Jump Over (24/20″)
-7 Minute cap
