GYMNASTICS WORK & EMOM 24

A) Gymnastics Skill Work:

Every 1:45 x 8:

Odd – 60s of Toes to Bar Practice or Volume Accumulation
Even – 60s of Handstand Hold or Handstand Walking Distance Accumulation

B) WOD:

EMOM 24:

Minute 1: 2 TGUs each side
Minute 2: 12 DB Thrusters
Minute 3: 20 Renegade Rows Total 
Minute 4: 12 Alternating Weighted Step-ups
Minute 5: 12 Single Arm DB Hang Power Clean & Press (6 ea.) (Open Standard)
Minute 6: 60s of Active Recovery  (i.e. – Bike, Short Shuttle jog or Single Unders)

*Athlete choice of weight for each movement

C) Extra Credit:

Accumulate:

100 Frog Pumps
100 Banded Pull-aparts

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