WOD

Wed 9-30

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) 6 RFT:

5 Hang Cleans (135/95)

7 Box Jumps (30/24)