Wednesday

GENERAL WARM UP for the ENTIRE WEEK:
2 Rounds or 12-ish Mins
5 Wall Squats
5 PVC Dislocates
10 OHS Squats with PVC
5 Goblet Squats
1 Length Gym Walking Lunge Forward
then 1 Length Gym Walking Lunge Backward

SWU
4 x 30/30 Bear Crawl / Plank Hold

WOD
AMRAP 20 min
1 Hill Loop (or 800m Row)
Max Rep Consecutive MUs  (or Pullup/Ring Dips)
*Must be consecutive
Score is # of MU’s or Pullup + Ring Dips (3 each = 1 MU)

FOUNDATION
AMRAP 20min
1 Flat Loop
5 Pullups
5 Dips

SUPPLEMENTAL
Accumulate 3 mins in a Gymnastic Hold
Ideas: Ring Handstand, Hand Stand (against wall or not), Tuck Hold on Rings, Static Hold on Rings, Ring Plank Hold, Plank… etc

OTG Challenge

100 Turkish Get-Ups

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