Friday, August 5th

Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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Skill: 4 x 30 seconds max strict pullups with 1 minute rest after each round;

4 x 30 seconds max bar dips with 1 minute rest after each round

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WOD: 2 x 5 minute AMRAP:

4 HSPU's,

6 Toes to Bar,

8 Weighted DB lunges,

20 DU's