Tuesday 3-12-24

Vault #10

Warm Up:
Run 400m
2 Rounds 
12 KB Swings 
10 Push Ups 
20 Walking Lunges 

Skill: (DO or Practice)
2 Rounds 
6 Knee to Elbow+ Toes to Bar+ Pull Up
3 Bar Muscle Ups 
6 Handstand Push Ups 
2 Wall Walks 

WOD:
Vault #10
Part 1
6 Min AMRAP 
8 Kipping Pull Up
10 Barbell Front Squat (95/65#)
12 Push Up + Taps

Rest 4 Minutes After Part 1

Part 2

Repeat Score from Part 1 for Time

Strict Pull Up Option: 4-6 Reps

 Score: Total Number of Completed Rounds + Any Additional Reps for Part 1 Total Time for Part 2
Goal: Part 1: 3-5 Rounds Part 2: 5:30-6:30