Wednesday- Skill Day

Warm Up

3 Rounds

5 Strict Pull Ups
1-3 Wall Walks
15 Air Squats
10 Sit ups

Strength

Deadlift

3@70%
3@80%
Max Rep @90%

WOD (skill work)

20 min to work on the following…

2 Rope Climbs
10-20m Handstand Walk
8/8 pistols…sub box or feet together air Squats
20 sit ups/10 GHD

Extra

Every 3 min for 5 rounds

– 500m Run around block
– 5-10 Push ups (Strict)

VOD

Cry out for insight,
    and ask for understanding.
Search for them as you would for silver;
    seek them like hidden treasures.
Then you will understand what it means to fear the Lord,
    and you will gain knowledge of God.

– Proverbs 2:3-5