SKILL Complete 10 Wall Walks, not for time   METCON 4 Rounds In 5 min complete: 400m Run 25 Double unders 15 Kb Swing (53/35#) 10 Burpee box jumps (20″) Rest and repeat at 5, 10, and 15 min markRead More

SKILL A) 5 x 5 Weighted Pull-ups B) 5 x 5 Weighted Ring dips   METCON 4 Rounds In 5 min complete: 400m Run 25 Double unders 15 Kb Swing (53/35#) 10 Burpee box jumps (20″) Rest and repeat at 5, 10, and 15 min mark    Read More