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WOD - Do 19.08.21

WARM UP

3 rounds for quality of:

10 Jumping Pull-ups

5 Push-up to Down Dogs

1/1Lunge Flows

10 PVC Overhead Squats


GYMNASTIC SKILLS


Ring Swing 10-10-10-10-10

Ring Dip 10-10-10-10-10,

Low Ring Muscle-up Transition 5-5-5-5-5,


GYMNASTIC METCON


Complete as many rounds as possible in 18 mins of:

80 Wall Balls, 20/14 lbs

60 Row Calories

40 Double Unders

20 Overhead Squats, 60/40kg

10 Ring Muscle Ups


COOL DOWN


For quality:

Calf Stretch, 2 mins

Chest-to-Floor Stretch, 2 mins

Lat Stretch In Child’s Pose, 2 mins


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