Saturday

 

Warmup/Mobility)

5 min Freeze Tag!

Stretch low back/hamstrings

Stretch shoulders

 

WOD A) Gymnastics Skill Alt. EMOM x 8 mins (4 sets each):

 

Adv/Int:

Muscle Ups (Pick a challenging unbroken set)

Handstand Walk (30 secs to accumulate distance)

 

Int/Beg:

3 Strict Pullups + 3 Strict Dips

20-30 second Handstand Hold (Practice kicking feet away from wall)

 

WOD B) 5 Rounds for time:

 

Adv/Int:

400m Run

15/10 Pullups

15/10 Ring Dips

 

Int/Beg:

400m Run

10 Ring Rows

10 Pushups

 

**Keep moving during the workout, pick a rep scheme that allows you to complete each exercise in no more than 2-3 quick sets**

 

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