Warm up: Coach’s Choice
Strength/Skill: Gymnastics
Four 2-Minute Rounds
8 Ring Dips
16 V-ups
Stimulus/Focus: Focus on quality. If scaling, find movements or rep counts that challenge you. You should have some time to rest before repeating the round.
WOD: 5 RFT (18 Minute Cap)
10 Handstand Push Ups
15 Toes to Bar
15/12 Calorie Assault Bike (400/350 Meter Bike Erg)
*Alternate bike each round*
*Seated dumbbell press for masters (35/20)
Stimulus/Focus: Try to complete each movement in no more than two sets.
Cool Down: Tabata Superman Holds