WOD 5/4

A. Skill Practice Warm Up: Spend 15 minutes working on handstand, handstand walking, and kipping handstand push up drills.

B. 5 rounds
15 American KBS @ 24K / 16K / 12K
15 ABmat butterfly sit-ups
200m Run
*time recorded
*15:00 Cap

Scaling Guide:
–  7 – 11 minutes, about 1:45 per round.
– Scale Up: 70/53lb kb and GHD sit ups

Optional ‘Cash Out’:
Max cal row or airbike, 4 minutes


One day to Night Of Champions!