How about a little bar work!

Skill work

Rope climbs & anything Handstand


In teams of 3 complete the following for time.

100 Pull ups

200 Box Jumps 24/20

300 Wallballs 20/14

400 DU's

The Kicker! Your team must hold a 45lb bar off the ground for the duration of the wod anyway you like. If the bar touches the ground the reps of the team mate working will not count and the team will have 10 burpee penalty. (each)