WOD - Do 23.09.21

WARM UP 3 rounds for quality of:

8 Overhead Squats, 20/10kg

10 Box Handstand Push-ups

5 Strict Pull-ups

GYMNASTIC SKILLS Complete as many rounds as possible in 12 mins of:

3 Ring Swing + Hips To Rings

3 Muscle Up Transition (No Dip)

1x 1 Muscle-up + 2 Ring Dip GYMNASTIC METCON Complete as many rounds as possible in 15 mins of:

25 Double Unders

5 Overhead Squats, 60/40 kg

25 Double Unders

5 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