(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.)
