WOD:
Five rounds for time of:
1 L-rope climb
5 Parallette handstand push-ups
10 One-legged overhead squat @ 45/35
For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
Post time to comments.
SCALES:
Gold
Four rounds for time of:
1 Rope climb
5 handstand push-ups
10 Pistols, alternating legs
Silver
Four rounds for time of:
1/2 Rope climbs or 2 rope walk-ups
5 Inclined push-ups
10 Overhead squats @ 45/35
Bronze
Four rounds for time of:
4 Towel Pullups with a band
5 Reg push-ups or band assisted
10 Overhead squats @ 11/PVC
WARMUP:
6 Minute AMRAP of :
10 Walking lunges with a twist
10 Inch worms with a pushup
10 Jumping squats
MOBILITY/SKILL WORK:
Skill Work
Rope Climbs