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Daily WOD Tuesday 092419

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Gymnastics Skill Work: Ring Dips

8 min EMOM
*Odd Minute – 20 to 30 seconds of static holds on rings in bottom position
*Even Minute – 8 Strict Ring Dips

Metabolic Conditioning: Complete 3 rounds for time

30 Wall Balls (20/14lbs)
30 Russian Kettlebell Swings (53/35lbs)
30 Push-ups

ReBoot Class: 4 rounds for time of
20 Reverse lunges in place with 2 KB in front rack (44/26lbs)
12 Single arm KB push presses (alternating arms)
8 burpee box jump overs (20/16in)

both KB are held in front rack during push presses, one arm is working while other is in front rack position

Accessory Work: Complete 3 rounds
10 barbell good mornings
15 barbell bent over rows

*Start with 65/35, increase if too easy and as needed to strengthen