WOD: Kelly
5 RFT:
400m Run
30 Box Jumps (24”/20”)
30 Wall Balls (20/14 & 10’/9’)
-24 min cap-
FW: RW/HAN
Skill Building Intro:
Alt. EMOM X 10
0:15s Chin Over Bar Hold + 5 Scapular Pull-ups + 5 Kips
6 Alternating Bird Dogs = 12 Alternating Plank Shoulder Taps + 6 Tempo Push-ups
Skill Building Intermediate:
0:15s Chin Over Bar Hold + 5 Kips + 5 Kipping Pull-ups
0:15s Wall Assisted Handstand Hold + 10 Back To Wall Handstand Marches + 1 Tempo Negative Strict Push-up
