Pre WOD

EMOM for 10:00
MIN 1 – Gymnastics GOAT (HS Focus)**
MIN 2 – Row (EZ-Mod)

*Goal is to practice these skills without the burden of performing them in the workout. This skill / extended warm-up is meant to be pure practice or play.

**HS Options…
Beginner: Pike Hold from a Box or DB Press
Intermediate: Handstand Hold or HSPU Negatives
Advanced: Free Standing HS Hold or Walk

Workkout of the Day

“Straight 100”

For time

25/20 Cal Row
20 Wall Balls (20/14)
20 Box Jumps (24/20)
25/20 Cal Row
30 Wall Balls (20/14)
30 Box Jumps (24/20)
25/20 Cal Row
50 Wall Balls (20/14)
50 Box Jumps (24/20)
25/20 Cal Row