WOD Wednesday 11/17

Warm up
3x
20 Double unders
10 Pass throughs
10 ring dips
10 thrusters, pvc/#33/#45

Skill 10 mins
Work your 1 arm hand stand holds!!
if you dont have this yet practice. If you already have this, work on hand stands, without the wall.

WOD

Run 250m
50 squats
40 sit ups
30 push ups

run 250m
40 squats
30 sit ups
20 push ups

run 250
30 squats
20 sit ups
10 pushups