Chill Out Friday with some fun skill stuff and get your Swole on too   ;-)

WOD

” Special Beam Cannon ”

AMRAP 5 Minute (for quality)
10/8 Calorie Row
3-5 Strict Handstand Push Ups

-Rest 2 minutes-

-at 7:00-
10 Minute Every Minute on the Minute (EMOM)
3 Strict Pull ups (weighted if possible)

-Rest 2 minutes-

-at 19:00-
AMRAP 5 Minute (for quality)
10/8 Calorie Row
3-5 Strict Handstand Push Ups

-Rest 2 minutes-

-at 26:00-
10 Minute EMOM
10 Dumbbell bench presses (2x 22.5/15)

-Rest 2 minutes-

-at 38:00-
AMRAP 5 Minutes (for quality)
10/8 Calorie Row
3-5 Strict Handstand Push Ups

-Rest 2 minutes-

-at 45:00-
5 Minute EMOM
15 Barbell Curls (20/15)