DATE – Thursday Oct 2nd   


Warm-up/mobility: Full body dynamic warm-up + stretch (10 mins)


WOD A) 15 min “free time” to work on a Gymnastic skill (or two) of your choice:

– Kipping movements (Knees to arms, toes to bar, pull-ups, bar muscle ups)

– Handstands (holds, walking)

– Ring inversions (lever progressions, skin the cat, muscle ups, forward roll to support)


WOD B) Adapted from the “Squamish Fall Challenge” WOD #2

Complete each WOD for time, if you finish under 7 min rest until the next WOD starts. If you do not, move directly onto the next WOD at the 7 min cap. 


B1) 6 rounds:

10 Pull-ups

10 Push-ups


(After the 7 min time cap, move directly into B2)

(Beginners: scale to 6 rounds of 6 reps)


B2) 4 rounds:

15 Single arm alternating dumbbell snatch (45/30lb)

15 Knees to arms


(After the 7 min time cap, 14min on the clock move directly into B3)

(Beginners, scale to 4 rounds of 10 reps)


B3) 2 rounds:

30 Wallballs (20/14) (experienced athletes, use the 10ft beam on the rig today)

30 Box jumps (24/20” – Games standard)


(7min time cap, workout will end at 21:00 on the clock)

(Beginners, scale to 2 rounds of 20 reps)


If you do not finish under the 7 min time cap, your score will be 7+the number of unfinished reps. Scale this WOD appropriately so that you think you will be able to finish the work under the time cap.