WOD:
“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
SCALES:
Gold
15-12-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Silver
21-15-9 reps of:
Handstand push-ups on bench or GHD
Bar dips(Assist as needed)
Push-ups(Incline as needed)
Bronze
21-15-9 reps of:
Handstand push-ups on bench or GHD
Box dips
Push-ups(Incline as needed)
WARMUP:
800m Run
Then
5min AMRAP
5 Pushups
10 Squats
5 Pullups
MOBILITY OR SKILL WORK:
Overhead shoulder stretches