WOD for Wednesday, Sep 23:

GYMNASTICS EMOM

4 Sets of:


A) Handstand progressions

  1. Wall walk + 15-25 sec hold

  2. 20-40 sec Wall Facing HS Toe Tap

  3. 2-3 Cartwheels

  4. 2-3 Freestanding HS Hold

B) 8-12 Push-up Renegade Row

C) 45-60 sec Chinese Supine Plank


METCON

7 minute AMRAP

  • 5/8 Ring Dips (modify w/10 bench dips)

  • 15 Burp Box Jump Overs 20/24”


Stronger everyday.


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