WOD: 1/21/20

Skill/Stability/Strength
Gymnastics EMOM
EMOM 12:
Minute 1: 10 Strict HSPU  or 10 DB Push Press – neutral grip
Minute 2: 15 Hollow Rocks or 15 Hollow Rocks w. knees in
Minute 3:  7 Strict Pull-ups or 12 Ring Rows
Rx+ 2 legless rope climbs

Conditioning
”Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups

10:00 Time Cap

Extra Credit
Banded Back Complex x 60s max reps each position

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