WOD…July 20th…Gymnasty!

By July 19, 2015 wod No Comments

Skill – Gymnastic Challenge – Complete as many reps as possible for each of the following:

2 min Muscle-up – Bar or ring – sub ring row + box dip

60 sec rest

2 min Air Squat

60 sec rest

2 minutes HSPU – sub kipping or L-seated KB press

60 sec rest

2 min C2B Pull-up – sub banded or jumping pull-up

60 sec rest

2 min to establish max effort L-sit (1 attempt to hold as long as possible)

WOD

Every minute on the minute for 18 minutes

Minute 1 – 12 Walking lunges with the KB in the front rack – 24/16K (left/right = 1)

Minute 2 – 8 burpee box jump overs – 20/24”

Minute 3 – 10 T2B

Score is successful rounds completed in the minute (18 total)

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