Pre WOD
Ring and rope skill work
Workout of the Day
With a partner for time
One works while one holds, then switch
50 KB swings (24kg/16kg) / handstand hold
50 box jumps (24″/20″) / plate overhead hold(#45/#25)
50 situps / bottom of squat hold
400 run / front plank hold
Every break in movement from either teammate = 5 burpees