Skill Day

Warm-up
Self paced...
Maybe you try this weeks challenge...hmmm maybe. well in case you didnt see it on the board it is...
Tabata Squats for a grand total, not for lowest round. So just add all your rounds together for your score.
8 rounds = 4 minutes


sWOD (skill WOD for today)
You can super-set (alternate back and forth) part I and part II
Part I:
Pull-up progression
8 sets of max effort, i.e. until muscle failure.

Take adequate rest in between.

NOTE: If you usually use a band use a band lighter than what you usually do.  (Incase you didnt know they are in the Cardio sprung on the wall.

Part II:

5 Sets of max effort supine ring rows.

NOTE:  The ring rows are done by placing your feet on a box (for RX) or on the floor (scaled), and pulling yourself to the rings (or bar placed in the J-Cups).  Try and get your chest to the rings or the bar each rep.

Stay planked out, do not go dead in the bottom.

WOD
5 rounds of;
20- push-ups
10- box jumps
20- wall balls