Strength:
Turkish getups, tgu, 2 x per arm, 16 minutes working on skill, balance, co-ordination of the movement
WOD:
Run 800m
30 x SDHP 40/25
20 x HSPU, only 1 mat allowed, otherwise scale to K/B swing 24/16
10 x M/U, scale to jumping m/u or strict pullups
Run 400m
20x SDHP
15 x HSPU
6 x M/U
Run 200m
10 x SDHP
10 x HSPU
2 x M/U
17 minute time cap.
HAPPY BIRTHDAY VELMA !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!