WOD:

1) 20 minutes EMOTM: Odd, Gymnastic Pull Movement, Even, Movement of Choice

For this work on a Gymnastics movement that you struggle with could be a strict pull-up, chest-to-bar, muscle-up, anything (no Rope Climbs), for 1-5 reps. The movement of choice could be anything you want to work on, strength, skill, conditioning, etc.

2) 12 minute AMRAP:

200m Run w/Slam Ball 40/30

15 Ball Slams 40/30

10 Medball Squat Cleans 40/30

For results post Movements and Reps used for EMOTM, and Rounds plus Reps completed in Met-con plus any scaling used. 

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