wod-wednesday

W.U.  Shoulder Prep

Skill:  2 Gymnastics Movements

  • Pike Pushup
  • Pistol Work

W.O.D for time complete, 30 Min Clock

1st 10 Mins

  • 1 Mile Run or 2K Row

REST remaining time left in 10 Min period

20 Min AMRAP of

  • 4 x Pistols (alternating)
  • 8 x Pike Pushups
  • 12 x Air Squats