Thursday WOD

Warm-up
Warm-up
2 min Steady Pace – Row/Bike/Ski

2 rounds:
– 10 Ring Rows
– 10 Yoga Push Ups
– 10 Walking Lunges w/ twist
– 25 Jumping Jacks

Gymnastics
Strict Pull Ups/DU EMOM
10 min Alternating EMOM
– Even Min – Strict Pull Ups (target 5-10 reps)
– Odd Min – ME Double Unders

Scaling Options
– Pull Ups
– Negatives (5 reps – 4 second descent)

– Double Unders
– 40 second DU Practice Options:
– High Singles
– Single-Single-Double Attempts

Metcon
Metcon
15 min AMRAP
30 OH Walking Lunges 45/25
20 HR Push Ups
10 Deadlifts (225/155)