11-13-18

Skill:

16 minutes alternating OTM:

30 second handstand hold

15 - 20 second L-hang hold

*Tuck the knees on the L-hang hold if needed in order to accumulate 15-10 seconds

WOD:

5 rounds for time: *15 minute cap

10 sumo deadlift high pull 95/65#

10 ring dip

20 pistol squat

L2: 75/55#, band assisted dip, pistol to or off box

L1: 65/45#, box dips, pistol to or off box

JonMichael WeigelComment