July 16, 2018

 

a) WARM UP:

3 Rounds:

  • 5 Push ups
  • 10 Beat swings
  • 20 Single unders
  • :15 sec headstand
  • :15 sec wall stretch
b) WOD:

21-15-9:

  • Kipping Handstand Push-ups
  • Hollow Rocks
c) Gymnastic Conditioning

  • For Time (12 Minute Cap):  30 Bar Muscle ups

**On the 90 seconds (Starting on the 0:00) – 30 Double Unders

(Scale option: jumping bar muscle ups / 30 secs of DU attempts)

Posted in WOD