4 rounds for time:
-400m row
-21 KB Swings no more than 53/35 (American)
-12 Pull-ups
Scale pull ups to chin over bar hold, where 3s = 1 rep
Warm up 2 =
– wrist series
Then 2 Rounds
-6 slow D-ball deadlifts
-2 wall walks
WOD 2:
3 sets for quality:
-45 seconds D-ball hold
-1 min Handstand Walk / Hold
-1 min Rest
Scaling Options:
Handstand hold against wall / Wall walks