WOD Wed Sep 30

Gymnastics Stamina

Every 2:00 x 3 Rounds:
12/9 Calorie Echo Bike
Max Ring Muscle-Ups / Jumping Pull-ups in time remaining

Work

“Diddly Squat”

3 Rounds:
800m Run / 1000m Row
20 Toes-to-bar
10 Front Squats @ 185/135

CompTrain

3 Giant Sets:
30s Front Rack Double Kettlebell Static Hold
30s Double Kettlebell Front Rack 90 Degree Squat Hold
Max Effort L-Sit
Rest 2:00 Between Sets