A longer wod from last years Open is a fun and relatively low skilled workout that tests stamina and your ability to take short rest periods, do smaller sets but just keep moving! Our nastics/skills work needs patience and practise of the progressions before you say ” I cant possibly do that! ”
Gymnastics / Skills
EMOM 12
3 Bar Muscle Up
5 m Handstand Walk
30 s Parralette L-Sit (2-3 attempts )
WOD
” 18.1 ”
AMRAP 20:
RXD
8 Toes to Bar
10 Dumbbell Hang Clean and Jerk (22.5/15)
14/12 Calorie Row
SCALED
8 Hanging Knee Raise
10 DB Hang C & J (15/10)
14/12 Cal Row