WOD

Wed 9-23

A) Gymnastics Choose:

One Push Movement: Hand Stand Push-ups or 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) 4*250m Row

1 minute Rest

C) 9 min AMRAP:

30 DU

15 Air Squats

10 Push-ups