FRI 6/30/23 WOD

COMPARE TO 6/6/23 – BENCHMARK RETEST

GENERAL WARM UP - 2:00 row, bike, or SkiErg - 10 alternating spiderman stretches - 5 push-ups to down dog - 10 air squats, slow and controlled - 5 push-ups to down dog - 10 reverse lunges - 5 push-ups to down dog - 10 single-leg squats or air squats

GYMNASTICS PRACTICE TIME | 12:00 MIN

10:00 to work on gymnastics skill (Kipping Pull ups, Handstand, Handstand Walks, Bar/Ring Muscle Ups or whatever they choose)

WORKOUT PREP | 2:00

1 round on machine of choice:
:30 slow
:30 pick up the pace
:30 fast

WOD

RX- Conditioning challenge:
20:00 to establish max meters on a machine of your choice – L2 AND L1 - Same as RX’d