WOD for Wednesday, Sep 05, 2018

Skill 05-09-2018

Gymnastics Skill Work
3 Rounds for Quality:
L-Sit Hold
Ring Support
Handstand Hold or Walk

  • Improve on last week.

Conditioning 05-09-2018

5 Rounds of:
Run 400 Meters / 1+½ x Stairs / 400m Row / 400m Ski
20 Ground to Overhead with a plate (20/15kg)
12 Burpees to your Plate

25:00 Cap

Extra Credit 05-09-2018

5 Minutes of ”Recovery” work ie.
Bike, Jog, Light sledpull/push done at a conversational pace.

Open Gym

Make a note of your achievements in 'Open Gym'