-Work on Handstand Push-ups: 5-5-5-5
Work on Pull-ups:
Kipping or Butterfly: 5-5-5-5
Chest to bar: 8-8-8-8
WOD (Upstairs on Hayes Gym Track and Landing).
4 Rounds for time:
15 x Wall Ball (20/14)*
2 x Laps
25 x Wall Ball (20/14)*
3 x Laps
-Do wall balls outside of track on landing area by the stairs.
-If you set the ball down before the end of the set (break it up), you have to do 5 x burpees each time. Stopping and standing there with the ball in your hands to avoid burpees also counts as breaking up the set....and you still have to stop and do 5 burpees.