WOD - Mon, Sep 25

Gymnastics

Double Unders/Toes to Bars

EMOM x 7

a) out/ins x 30

b) scap pullups x 10

c) fwd/bwd x 30

d) lying toes to pole x 15

e) side to side x 30

f) hanging knee raises x 10 (drillin it)

f) hanging straight leg

raises x 10 (killin it)

g) speed steps x 30

Metcon (No Measure)

AMRAP 4

Row 8/6 cals

8 bar facing burpees

30 crossovers /double unders*

8 toes to bar

Rest 2:00

AMRAP 7

Row 12/9 cals

10 bar facing burpees

45 double unders/single unders

10 toes to bar

Rest 2:00

AMRAP 10

Row 15/12 cals

12 bar facing burpees

60 jump rope speed steps

12 toes to bar

*if you have crossovers, please do those. If not, double unders are the Rx option and penguin hops are the scaled option.

This workout is compliments of TTT.

Recent photos at Battle CrossFit