Friday

WU
Dynamic

WOD
Gymnastic Work / Hold Circuit

45 second work and hold /15 second Transition

3 Rounds for max output in 45 secs!

DH Pull-ups
Lock out Hold
HR Push-up
Handstand
Air Squat
Wall Sit
Bear Crawl
Plank

1 min rest between rounds

Foundational WOD

3 Rounds for Quality output in 45 secs!

Ring Rows
Lock out Hold on rings
HR Push-up
Overhead KB Hold
Air Squat
Wall Sit
Bear Crawl
Plank

1 min rest between rounds

Cooldown
2 x Buddy Carry to end of building…alternate as needed.

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