Warm-up
Gymnastics warm-up
+
3 Rounds:
Wrist stretch 15s,
Dowel Pass throughs,
Abmat overhead sit-up
Skill
Handstands > Handstand push-ups
Practice
EMOM x6:
2 Strict + 4 Kipping Handstand push-ups
Scale to 3 Strict negatives or 2-3 Wall-climb or 30s Hold on wall
WOD
3 Rounds for time:
15 Dead-lifts,
15 Ring dips
SWEAT 45 – May 10, 2024
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20