Warm up: Coach’s Choice
Strength/Skill: 12 Minute EMOM
Min 1: 5 Strict Ring Dips
Min 2: 20 Second Hollow Hold
Min 3: 5 Strict Pull Ups
Min 4: 20 Second Wall Sit
WOD: For Time (12 Minute Cap)
-21-15-9-
Kettlebell Swings (1.5/1)(1/25#)
Goblet Lunges (Front Rack) (1.5/1)(1/25#)
*At each (-) complete 35 double unders (total of 4 rounds)
Stimulus/Focus: Strive to do all work unbroken. Take minimal breaks between movements.
Cool Down: 5 Rounds
20 Oblique Twists
10 Oblique Dips (per side)
*Use KB from WOD