WOD

Wed 10-7

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) For time (17 min Cap):

50 Sit-ups

40 Wall Balls (20/14)

30 KB Swings (24/16)

20 HSPU

10 SH2OH (135/95)

20 Back Squats (135/95)

30 Pull-ups 

400 m Run

50 DU