WOD: September 20th, 2018

Warm-Up

Inchworm w/ Downward Dog + Calf Stretch x5
Leg Swings x40
Trunk Twist x20
Walking Side Shuffle 100′
Duck Walk 50′
Jumping Lunges x10
Broad Jump 50′
Jumping Pull-Ups x10

WOD Prep (Movement Standards)
HR Push Ups
Plyo Skiers
Squat Jumps
Ring Rows or Barbell Pull Ups
Medball Situps

Gymnastic/Strongman/ROMWOD

1.
Gymnastics, 10 RNFT
30 sec Chin Over Bar hold
1 min prone hold

2.
For Time:
20 Ring Muscle Ups
*see coach for modifications

3.
ROMWOD

WOD

5 rounds, for time
10 HR Push-Ups
15 Medball Sit-Ups
20 Plyo Skiers
15 ring rows or barbell pull-ups
10 squat jumps