Warm-up: Coach’s Choice
Strength/Skill: Handstand Work
WOD: 20 Minute GAFAP
1 Strict Pull Up
1 Kipping Pull Up
1 Chest to Bar
1 BMU
25′ HS Walk
*Bar work increases by 1 rep each time; HS walk is a constant.
Stimulus/Focus: This WOD is designed to give you time to work advanced gymnastics movements. Do what you can and scale what you can’t, but make each movement a challenge for you.
Cool Down: Pull Up Program
-8, 7, 7, 6, 5
+6, 5, 4, 4, 3