WOD 7/29/16

29 Jul

em>Friday July 29,192014

Skill / Strength

WOW (work on a Weakness)

* Make up a Skill / Strength Segment you may have missed this week
* Create an EMOM or E2MO2M for 20:00 working on technical elements
* If you missed Handstand walking or Pistol Squatting, DO IT!
* Rope ascents
* GHD Sit-Ups

30:00 Min

WOD:

Toes to Bar
Box Hop 30′ / 24″
Wall Ball Shots 20# / 14#

21/15/9 Reps

Then,

Finish with

1- Leg less Rope Ascent

For Time

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