Warm-up
3 Rounds
15 Calorie Row
12 Wallballs
9 Clapping Push-ups
-Spend 6 minutes mobilizing lats and shoulders
Gymnastics
3 Rounds (Not for Time)
10 Strict Chest to Bar Pull-ups
10 Strict Handstand Push-ups
1 Max Effort L-sit hold
WOD (35 Minutes)
Individual Regional Day 3 WOD 1
50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips 50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row
*Open- 35 Reps