General warm-up then work on weakness and/or take part in individual class comp. Guys and Gals divisions:
#1) 500 Meter row for time
#2) Handstand walks- Distance walked within 75 seconds. Floor will be marked with tape every 6 feet, if you fall between tape marks, begin with hands behind last passed mark.
#3) Bar hang for time. Hang from bar with hands, not legs or any other ridiculous suggestions….haha.
#4) 3 Rope Climbs with 5 burpee over bar before each climb. Time stops at top of 3rd climb
WOD – 10 Min. AMRAP
12 Box jumps
8 Wall Balls
4 Plate get ups (35/25)