1. Team WOD
Teams of 3 complete the following in order:
100 HSPU - only 1 athlete may kip.
Every athlete must do at least 15 reps of HSPU, C2B and Pistols.
2. 3 RFT:
40m Prowler 180, 135
15 KBS 53, 35 - vertical KB, work the faster cycle time of the snatch variation.
15 GHDSU - Both hands to target
Transitions should be faster. Be ready, kick up as the hands go down - work on eliminating the set up.
If you come off the wall, a teammate should go up next.
Team c2b and pistols
Work transitions. Always let your teammates know to get ready by counting your last few reps out loud.
Work faster set ups. Once you get on the bar be ready to go.
There should be zero transition time on the Pistols - work for proper depth....and James, speed up for crying out loud.