Complete in Order:
Strength:
A) 6 sets of 3 push press
B) 6 sets
-8 strict pull ups
-30 sec. HS hold on wall
Skill:
A) 4 max distance HS walks
Conditioning – Community WOD:
EMOM – 20 min. cap
200ft shuttle run (50ft down and back x2)
3 strict HSPU
2 full cleans @ 75% 1rm
*scale appropriatly
*If you get caught by clock rest 4 min and repeat still only working to 20 total minutes with rest
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition