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) AQAP:

1000m Row

75 Wall Balls 20/14

50 Kettlebell Swings 53/35

For results post movements and reps used for EMOTM, and time to complete Met-con along with any scaling used.

Post Results/Thoughts To Comments

http://www.youtube.com/watch?v=EsugBKn7jPQ