WOD 7/13

A. Skill Practice Warm Up:
Perform 3 sets of 5 ‘ring outs’ (think ‘ab wheel’ on the rings). Adjust the ring strap angle so you can do a 3 second hold at full extension each rep.

B. For time.
5 Rounds (scale: 4 Rounds)
12 front squat @ 135 / 85 / 55
12 Hand release push-up
24 wall ball  @ 20lb/10ft, 14lb/9ft, 10lb/8ft,
200m run
*time recorded
*30:00 Time cap

Scaling Guide:
–  17 – 24 minutes, about 4 min per round.
– Scale Up: 105/155lb bar, 12 ring dips (instead of push ups)