WOD:

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

First movement is a gymnastics pressing movement, Ring or Bar Dips, Push-ups and any variations, any Handstand Push-up variation. Your movement of choice should be something you struggle with, i.e. a weakness.

2) 5 rounds for Max Reps:

40 seconds Row for Calories

20 seconds Rest

40 seconds Wall Balls 20/14

20 seconds Rest

Extra Work:

3) Pistol Squats: 10 minutes EMOTM

No more than 10 reps per minute. Work on any variation of a Pistol Squat.

4) Hollow Position: 3 minutes

Keep track of total time and attempts to complete.

For results post detailed weights, reps, times, etc. for all work completed.

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