Thursday, February 14, 2019

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(Gymnastics Focus)
WOD Review:

Warm up all together: 20 singles, 10 feet together air squats, 10 PVC pass thru, 5 TVWQB, 15 sec handstand hold, 10 sec bottom of dip hold, 10 hanging shrugs

SOD

EMOM
Min 1: 1-5 Muscle-ups (bar or ring) (Mod: Bar or Ring jumping M-ups / OR 2-10 Ring dips)
Min 2: 2-4 Pistols/leg or 4-6 Candlesticks
Min 3: Handstand holds or walking (20-30 sec of work)

WOD

3x: For time:
60 Singles
20 Hollow rocks
10 Burpee pull-ups
5 Wall-walk-ups
3 Rope climbs (Mod: Attempts or wrap & hold)
(Alt climb and walk-ups based on class numbers/ropes available.)