Seek good, not evil, that you may live. Then the Lord God Almighty will be with you, just as you say he is. Hate evil, love good; maintain justice in the courts. Perhaps the Lord God Almighty will have mercy on the remnant of Joseph. – Amos 5:14-15

Jan 10th WOD
For time:
10 Rounds
10 Burpees
5 Strict pull-ups + 5 kipping pull-ups

Open Prep Sunday

Open Prep Skill Work

Handstand Push ups

Progression 1 – 3x10s Hold tripod (knees on elblows to start if to easy extended to knees off elbows)
progression 2- 3x10s Headstand (legs locked out straight)
progression 3- 3×3 Kick ups to wall + 10s hold at lockout
progression 4- 3×2 Negative HSPU into tripod (load position)
progression 5- 3×1 HSPU with 10# plate and AbMat
Progression 6- 3×1 HSPUs if capable

WOD
Every 2:30mins for 15 mins
Sprint 12/8 cals on AirBike
1-10 HSPUs
* If you have HSPUs go for ten every round
**If you are trying to get them give 1 attempt and then right into 3 wall walks