WOD - Fr 06.11.20

Warm-up

3 Min DU practice Into: - 20 Stick Pass Through - 20 slow Push ups - 20s Handstand Hold


Gymnastics

10 Minute EMOM: - 40% of Max Effort Chest 2 Bar Pull Ups


Skill

10 Minute EMOM: - Max Effort Freestanding Handstand Hold (30s cap per round)


Metcon

For Time: 22-16-10 - Devil Press @ 1x 22.5/15kg 10-16-22 - DB Lunges @ 1x 22.5/15kg


Cool Down

- 2 Minutes Pigeon Stretching - 2 Minutes Lat Stretching



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