WOD

Weds 10-14

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) 4RFT:

30 DU

15 Push Press (115/75)

10 Box Jumps (24/20)