For quality

 
Omry Peled  
 
אוגוסט 10, 2015  
   

WOD

for quality :

25 scapula pull+hold for 10 sec

25 strict TTB

25 – ring dip & hold at the top for 5 sec ( elbows locked)

5min net hollow hold in a push-up posision (keep hands as far as possible from your center)

20 wall climbs – slow & controld

Endurance

24 min EMOM:

odd- 30 sec ktb swing

even- 7 burpee box jump

*Your score is total reps of ktb swing