11-29-17

skill/strengthalt otm for 14 min odd min: 3 ring muscleup even min: plank hold for the min

wod for time

100 double unders then... 4 rounds 10 handstand pushups (scale- 3 wall climb or elevated pushups) 15 kb swing (53/35) 20 alternating pistols (scale- progression 1,2,3) then... 100 double unders

cash out 3 rounds 10 ring dip 10 pushups