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**
