Thursday WOD, Skillz @5,and McCabe's Run
PREWOD:

Warm Up

Skills:  Rope climbs, pistol progressions

Pre WOD:

3 Rounds NFT:

1-2 Rope Climbs   *Comp Legless   *sub arm climbs from ground

5 R/L Pistols  *Comp w/ weight   *sub step ups or boxes/holding onto something

5-10 Strict HSPU   *sub boxes/benches, ab mats, or DB shoulder press

METCON:
Thursday WOD, Skillz @5,and McCabe's Run

3 min AMRAP  A:

10 (T)DB Snatches  40/30lbs

10 Air Squats

1 min rest

3 min AMRAP  B:

10 DB Push Jerks

10 Box Jumps  24”/20”

1 min rest

3 min AMRAP  C:

10 Burpees

10 T2B

 

Score=  Rounds/Reps of A/B/C

AMRAP