(Practice / Gymnastics Focus)
WOD Review: 8 min
Then group warm up all together: 60 sec bike, 30 sec PVC pass thru, 20 sec Chicken st/arm, 20 sec TVW, 20 sec push-ups, 20 sec hanging shrugs, 20 sec handstand hold, 20 sec tubing back flies
3 sets of work: (15 min)
1-5 Muscle-ups (bar and/or ring) (Mod with jumping MU or Dips)
3-5 Tire Flips
Handstand walking / hold practice
20 min of work: 1 min Work then Rest 1 min (10 working rounds)
AMRAP each working minute
6 Toes 2 Bar
6 DB Snatch (3/arm) (50/35)
6 Cal Bike
*score is total cumulative rounds / start where you leave off.
*alt work/rest rounds with a partner if you need to share a bike.
*choose a challenge that you can get at least or close to 1 full round each minute.