Warm-Up: Coach’s Choice
Strength/Skill: Gymnastics
Three 3-Minute Rounds
5 Strict Chin Ups
5 + 5 Pistols
5 Strict Toes to Bar
5 Ring Dips
*Work on form in each movement. Scale reps as needed to have 30-60 seconds to rest before beginning the next round.
WOD: 32 Minute EMOM:
Min 1: Max Calorie Row
Min 2: Max Handstand Push Ups
Min 3: Max Calorie Bike (Alternate Erg/Assault)
Min 4: Max Box Jumps (24/20)
*Masters may step up.
Stimulus/Focus: You will visit each station 8 times. The goal is to work max effort at each one for up to one minute. There is no built in transition time, so you will need to decide when to transition to the next movement.
Cool Down: Tabata Ab Mat Sit Ups