Skill – 12 min to work on at least 2 of the following skills or any 2 that you struggle with – Rope climb – legless/standard – MU – Bar/rings – HSPU – Deficit/Standard/Kick to Handstand – Hand stand walk – Standard/Wall walk/shoulder tap – Double Unders – Pull-ups – Kip/strict/banded to any level – This is also your chance to ask for a little extra instruction from your coach.
WOD
Fran
21-15-9
Thruster – 95/65#
Pull-up
Rest exactly 5 min
Grace
30 – Clean and Jerk – 135/95#
Score is total time including the 5 minute rest
20 min cap – make sure to choose a weight that allows maximum intensity with little to no breaks
