WOD Fr

Warm-up
3 rounds
gymnastic swim

8×20 sec work/10 sec rest
russian twist
superman twist

burpees
ring rows

Skill
Metcon
emom 10
1min work each
rest as needed
I. hollow pulse w/ broomstick
II. superman w/ broomstick
III. kip
IV. knees above parallel
V. leg raises
VI. toes to rings
VII. toes to rings
VIII. toes to bar
IX. toes to bar
X. toes to bar

Metcon
Metcon
emom 10
I. max reps decline db/kb press on medball
II. rest