WOD
Skill Work Day
Station 1. Double-unders
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.
SCALES
Gold
Station 1. Double-unders
Station 2. Pistols or Squat Therapy
Station 3. Handstand Holds
Silver
Station 1. Jump rope drills
Station 2. Squat Therapy
Station 3. Handstand Holds
Bronze
Station 1. Jump rope drills
Station 2. Squat Therapy
Station 3. Inverted Holds using benches
WARMUP
Group Dynamic Drills
MOBILITY
Shoulders and Hips
FOR THOUGHT
Popular chef of southern cuisine diagnosed with Type II Diabetes. Fitness Fairy is the only one shocked. -New York Times