Tuesday, 23 February WOD

Warm up:

• 2 Rounds: 
  • 8 PVC Pass Throughs 
  • 12 Scapular Push Ups 
• Then (until time expires): 
  • 8 Band Pull Apart 
  • 10 Inch Worms with Push Up 
  • 10 second Handstand Hold / 3 Handstand Kick Ups / 8 Shoulder Taps in Handstand Hold

Strength/Skill:    Gymnastics Strict:

• Part 1 Every 1 min for 6 mins, alternating between: 
  • 30 Double Unders 
  • 3 Strict Chest-to-bar Pull-ups
• Part II Every 1 min for 6 mins, alternating between: 
  • Freestanding Handstand Practice 
  • 30 secs Chin Over Bar Hold, 10 secs
• Part III Deficit Push-up, pick depth: 
  • 3×12 Rest as needed between sets.
  • Hands on plates or dumbbells.

Metcon:          Every 5:00 Minutes x 4 Rounds

• 200 M x Run
• 10 x Overhead Barbell Lunges                  (95# / 65#)
• 10 x Toes to Bar       (may do GHD instead)
• Rest the remaining time