November 9

Warm-Up: 800m Run

WOD:
8 Min. AMRAP
10 Handstand Push-Ups
15 KB Swing – 53/35
20 Sit-Ups

5 Min. rest, then:

EMOM
Ladder 1, 2, 3, 4…
Pull-Ups
Ring Dips
(When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.)
Post number of minutes successfully completed for each exercise. Their sum is your score.