WOD

Wed 10-21

A) Gymnastics

Choose

One Push Movement: Hand Stand Push-ups or Ring Dips (5 strict + 5 kip or 20 second hold on rings or wall)

One Pull Movement: 5 strict + 5 kipping pull-ups or 5 ring pull-ups + 5 kips on rings

One Ab Movement: 15-20 reps

(other options pistols, DU, or other weaknesses)

B)5 RFT:

12/10 Calories

9 Burpees

6 HSPU