Friday

a)Skill

Hollow Rocks
Hollow Hold

b)WOD

Level 1
0:45 seconds on/0:15 seconds off
Max Box Jump Overs (24/20)
0:45 seconds on/0:15 seconds off
Ring Dips
0:45 seconds on/0:15 seconds off
Sumo Deadlift High Pull (95/65)
0:45 seconds on/0:15 seconds off
Plank Hold

Level 2
0:45 seconds on/0:15 seconds off
Max Box Jump Overs (20/20)
0:45 seconds on/0:15 seconds off
Ring Dips/Band Assisted
0:45 seconds on/0:15 seconds off
Sumo Deadlift High Pull (75/45)
0:45 seconds on/0:15 seconds off
Plank Hold

Level 3
0:45 seconds on/0:15 seconds off
Max Box Jump Overs (20/20)
0:45 seconds on/0:15 seconds off
Ring Dips/Box Assisted
0:45 seconds on/0:15 seconds off
Sumo Deadlift High Pull (65/35)
0:45 seconds on/0:15 seconds off
Plank Hold