Warm up: Coach’s Choice
Strength/Skill: Gymnastics Skill Development: HSW
On a 9 Minute Running Clock
0-3 Minutes: 3 Reps (1 Wall Walk + 10 Second Wall Facing Handstand Hold)
3-6 Minutes: 3 Reps (1 Wall Walk + 10 Wall Facing Plate Climbs)
6-9 Minutes: 3 Reps (1 Wall Walk + 10 Weight Shifts)
WOD: 20 Minute AMRAP
10 Pull Ups
20 Alternating Lunges
30′ Handstand Walk
100 Meter Run
Stimulus/Focus: Find a steady pace and just keep moving. Choose scales that challenge you on the gymnastics portions.
Cool Down: Tabata Bottom to Bottom Squats