WOD - Do 12.08.21

WARM UP 3 rounds for quality of:

10 Jumping Pull-ups

5 Push-up to Down Dogs

3/3 Lunge Flows

10 PVC Overhead Squats

GYMNASTIC SKILLS 4 rounds for quality of:

8 Muscle-up Transitions

8 Ring Kip Swings

10 Tricep Hinge Push-ups

10 Floor Kips

GYMNASTIC METCON 5 rounds for time of:

10 Overhead Squats, 95/65 lbs

3 Ring Muscle-ups

50 Double Unders

COOL DOWN For quality:

Calf Stretch, 2 mins

Chest-to-Floor Stretch, 2 mins

Lat Stretch In Child’s Pose, 2 mins