WOD: 4 rounds, for time, of:
250 Meter Row/Ski or 200 Meter Run
POST: 5-10 rounds, NOT for time, of:
5 Strict Handstand Push-Ups/7 Dips/9 Push-Ups
1 Legless Rope Climb or 1 Rope Sled Pull
This is meant to be purposeful practice. Get better at the movement by honing in your skill or by getting stronger. This has such a large range of rounds because each person will have a different end time on the wod portion giving them more or less time to practice than others. Also, some people might already be comfortable enough to get through more quality work while others will need to slow down to get the desired reps. Both are different and help overcome a different weakness.