19 Jun 14 Ups and Downs...

 

SWOD:   9X2 OHS each min @80%

WOD: Up and Down

2 RFT

2 strict deficit HSPU (use AMSU pads if necessary)  

2 rope climbs (Sub is 4 rope pulls see below)

1 min rest

2 RFT

4 kipping HSPU

2 rope climbs

1 min rest

2 RFT

6 wall walks RX is chest and thighs touching wall 

2 rope climbs

1 min rest

2 RFT

8 secs handstand hold

2 rope climbs