WOD:

1) 20 minutes EMOTM: Odd, Gymnastics Pressing Movement, Even, Movement of Choice

For this you first movement should be a gymnastics pressing movement with a rep range somewhere between 1 and 10. Examples are Knees Push-ups, Push-ups, Ring Push-ups, Bar Dips, Ring Dips, Handstand Push-ups, Paralette Handstand Push-ups, any of those movements with added load. Your second movement is a movement of choice but should be something that you struggle with, it should be a WEAK movement.

2) 1o minute AMRAP:

10 Wall Balls 20/14

10 Box Jumps 24/20

3) AQAP:

400m Sprint

Perform the sprint immediately at the finish of the 10 minute AMRAP

For results post movements and reps used for EMOTM, and Rounds plus Reps completed in Met-con along with time for Run and any scaling used.

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