10 Mar WOD- Friday, March 11

Skill:

15 min: Bar MU drills
(if you have C2B pull-ups)
Hips to bar
Jumping BMU
Banded BMU

Scaled:
15 min AMRAP for quality
Max Ring support hold
10 GHD sit ups
5 Hard Ring Rows

WOD:

5 min AMRAP
5 Strict HSPU
10 Pistols

2 min Rest

4 min AMRAP
5 HSPU (kip OK)
10 OH lunges with plate 35/35

2 min rest

3 min AMRAP
10 ft HS walks/ 2 wall walks
16 Jumping lunges

Lv1- box/ bar for the first 2 AMRAPs, Pistols to butt on bench or low box
Lv2- Neg HSPU, or to a higher target. Must be able to kick to handstand on wall

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