Warm up: Coach’s Choice
Strength/Skill: Gymnastics
12 Minute EMOM
Min 1: 10 Strict Pull-Ups
Min 2: 20 Wall-Facing Handstand Plate Climbs
Min 3: 10 Strict Knees to Elbow
WOD: 20 Minute EMOM
Min 1: Max Calorie Row
Min 2: 5 Dumbbell Hang Snatches + 5 DB OH Lunges (50/35)(35/20)
*Using one dumbbell, complete left side reps of both movements before switching to right side.*
Min 3: 15 Handstand Push Ups
*Masters RX: Seated dumbbell presses (20/15)
Min 4: Rest
Stimulus/Focus: You will go through the above sequence five times. Push as hard as you can each minute to give yourself time to rest before the next movement starts. Your fourth minute will be your rest before starting the next four minute round. Your score is your total rep count for all work.
Cool Down: Tabata Mountain Climbers