WOD:
Skill Work Day
Station 1. Up and over the bar, Bar muscle-ups, or Pullups
Station 2. Pistols
Station 3. Handstand Work
Each athlete will spend 5 minutes at each station working on that skill. When the timer beeps all athletes will rotate to the next station. Three rounds of this will be completed for the workout.
Gold
Station 1. Pullup Bar work
Station 2. Pistols or Squat Therapy
Station 3. Handstand Holds
Silver
Station 1. Pullup Bar work
Station 2. Squat Therapy
Station 3. Handstand Holds
Bronze
Station 1. Pullup Bar work with a band
Station 2. Squat Therapy
Station 3. Inverted Holds using benches
Warmup:
Group Dynamic Drills
Mobility:
Shoulders and Hips