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

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