Tuesday, 9 March WOD

Warmup: 2 Rounds: 

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

Strength/Skill: Gymnastics Strict

• Complete as many rounds as possible in 8 of: 
  • 5 Pause Handstand Push-ups 
  • 5 L/5 R Box Pistols
  • 5 Strict Chest 2 bar Pull-ups

Metcon:   Alternating EMOM  x 14 

• 6 x Chest to Bar Pull ups
• 6 x Dips          (ring or box)            
• • Athlete may do 3 Muscle Ups EMOM x 14 instead