Friday WOD

WARM-UP
Partners: 2x[10 bounce pass, 10 each high-low over shoulder MB passes, 10 SL side MB passes]
2x[60s BB, 2x4 T's, 3 strict chins or negatives, 10s HS hold

STRENGTH
Work Rope Climbs: Legless if able to.
Practise HSW or wall walkers

WOD: Regional mix-up. Teams of 4.
6 RFT.
8 Sh (pairs),
15 synch chins (pairs),
15 partner DL 150.
Then as a relay 5, 10, 15, 20m HSW. Any order, one person does one distance
Cutoff 24 mins