A) Skill/Accessory work Intervals
15x30 seconds on 20 secs off alt between:
1) double unders or double under practice
2) tempo skinny banded pull aparts (slow negative)
3) seated leg lifts over db
4) handstand hold or handstand walk
5) goblet kang squats
B) Open WOD 18.1
20 minute AMRAP of:
8 toes-to-bars
10 single dumbbell hang clean and jerks (50/35lb)
14/12 cal. Row
*Perform all 5 hang clean and jerks on one arm, then all 5 on the other arm
