140819 Skills, WOD

Skills
20: skill work IE HSPU: strict, kip, freestanding, rope climbs, muscle-ups

WOD
AMRAP 14:
10 step and shoves M:20 F:14
20 alternating underhand throws
30 KB swings M:55 F:35
400m run
Rest 2:
10 box vaults
20 box jumps
30 plate box step-ups
100 double-unders or 300 singles